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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – barbell (No Measure)

400m run or row

3 rounds (with an empty bar)

10 Deadlifts

10 Front squat

10 push press

10 lunge + twist (without bar)

S1: Snatch (18 min EMOM)

18 min EMOM

Min 0-6: Coaches lead technique

Min 6: 5 Snatch grip RDL 120%

Min 8: 5 Snatch grip RDL 120%

Min 10: 5 Snatch grip RDL 120%

Min 12: 5 squat snatch 70%

Min 14: 5 squat snatch 70%

Min 16: 5 squat snatch 70%

% based on snatch

S2: Sport – row, DN snatch, DU (Time)

The Opener

For time:

30 calorie row

30 alternating dumbbell snatches

60 double unders

20 calorie row

20 alternating dumbbell snatches

40 double unders

10 calorie row

10 alternating dumbell snatches

20 double unders

Rx+: 70/50

Rx: 50/30

Sp: 30/20

L1: L1 – row spin class (No Measure)

15 min EMOM

Min 1: damper at 1, 50 strokes per minute (short pulls)

Min 2: damper at 10, arms only

MIn 3: damper 1, 30 strokes/min straight legs (not locked out)

*every 20/15 calories get off and do 200m run and 10 sit ups

L2: Life-15min? (Time)

2 rounds for time

25 v ups

300 single unders

—–then—–

400m run

60 hip touches

50 box step ups 24/20″

40/30 cal assault

RX: as written

SP: 20/16″

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm

Kids Warm Up Game

K1: Coaches Choice (No Measure)

Kids Strength/Skill

K2: Push Press

Kids WOD

K3: Metcon (Time)

For Time

200 m run or row

50 WB

200 m run or row

40 sit ups

200 m run or row

30 air squats

200 m run or row

20 DB push press

200 m run or row

10 Burpees

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