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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

snatch + general (No Measure)

400 run

8 min AMRAP

5 push press w/empty bar w/2sec pause at top

5 barbell squats

5 good mornings

10 spiderman lunge

Weightlifting

S1: Snatch (5-3-3-1-1-1-1)

Establish a max Squat Snatch 20 min EMOM (Every 2 min)

0-6 warm up

6 min 5 reps 60%

8 min 3 reps 70%

10 min 3 reps 80%

12 min 1 rep 90%

14 min 1 rep 95%

16 min 1 rep 100%+

18 min 1 rep 100%+

*work to a maximal load over 20 mins, reps are NOT meant to be performed quickly during lighter sets. hit each rep as a single as if you are about to lift max weight

S2: Metcon (Time)

21-15-9

Burpee Box Jumps

Thrusters

Rx+: 30/24″ 115/80

Rx: 24/20 95/65

SP: 20/16″, 75/55

LIFE

L1: Metcon (No Measure)

20 min Running Clock

12 Min to work as far as you can

500m Row

40 Air Squats

20 Burpees

350m Row

30 Air Squats

15 Burpees

150m Row

20 Air Squats

10 Burpees

At 12 min for remaining 8 min

200m Run

15 Cal on Air Bike

10 Burpees

L2: Metcon (AMRAP – Reps)

3 Rounds

1 min Kb Swings

1 min Goblet Squats

1 min KB Push Press (single arm, switch whenever you like)

1 min rest

score is total reps

Rx: 44/26

SP: 35/18

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