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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General B (No Measure)

750m row @ moderate pace, then:

3 rounds

7 empty barbell thruster

5 spiderman lunge per leg

5 nice and easy burpees

SPORT

S1: Power Snatch

Every 2 minutes for 18 minutes (7 sets):

1 Power Snatch + 1 Squat Snatch

Minute 0-4: Warm-Up/Technique

Minute 4: 1 Power Snatch + 1 Squat Snatch @ 65%

Minute 6: 1 Power Snatch + 1 Squat Snatch @ 65%

Minute 8: 1 Power Snatch + 1 Squat Snatch @ 70%

Minute 10: 1 Power Snatch + 1 Squat Snatch @ 70%

Minute 12: 1 Power Snatch + 1 Squat Snatch @ 75%

Minute 14: 1 Power Snatch + 1 Squat Snatch @ 80%+

Minute 16: 1 Power Snatch + 1 Squat Snatch @ 80%+

*% based off 1RM Power Snatch

S2: Metcon (AMRAP – Reps)

7 Min AMRAP (Up Ladder of 3..)

3 Ab Mat Sit-Up (Fingers on ground)

3 Power Snatch

RX+: 135/95

RX: 115/80

Sp: 95/65

*Score is total reps.

LIFE

L1: Metcon (No Measure)

Every minute for 16 minutes :

Min 1: Max Cal Assault Bike

Min 2: 15 Up Downs/Sprawl

Min 3: 3 x 5-10 Shuttle Sprint

Min 4: 15 Box/Bench Dips

L2: Metcon (AMRAP – Reps)

2 Rounds

1 Min Max Ab-Mat Sit-Ups

1 Min Max Cal Row

1 Min Max Russian Twists 20/14 (Wallball)

1 Min Max KB Deadlifts 70/53

1 Min Max 4 Count Flutter Kicks

*Score Is total reps

Aux WOD

A1: Metcon (AMRAP – Reps)

3 Sets/Rounds

15 Hammer Curls 30/20

Max Banded Tricep Push Down Green/Red

*Rest :45 In Between Sets.

*Score is Total # of Tricep Push Downs