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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 PVC Pipe Pass Throughs

10 KB Swings

SPORT

S1: Overhead Squat

Every 2 minutes for 16 minutes (6 sets):

0-6 min : Technique work/warm up

Min 4, 6, 8, 10, 12, 14: 1 Snatch balance + 3 Overhead Squats

Focus: catch low in the squat, strong dip and drive to drop under the bar for the snatch balance, maintain stability for the squat

Increase the load over 6 sets

S2: Metcon (Time)

3 Rounds

400m Run

10 Clean and Jerks

10 Pull Ups

Rx+: 185/125, 5 Muscle Ups

Rx: 155/105

Sp: 115/75

LIFE

L1: Metcon (No Measure)

Every minute for 16 minutes :

Min 1: Max Cal Assault Bike

Min 2: 15 Up Downs/Sprawl

Min 3: 5-10-5 Shuttle Sprint

Min 4: 15 Box/Bench Dips

L2: Metcon (Time)

3 Rounds

400m Run

15 DB Thrusters

15 Burpee Box Step Ups (Jump if you got it)

Rx: 30/20 24″/20″

SP: 20/10 20/16