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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

S1: S1 – Sled (No Measure)

16 MIn EMOM

min 0-2 warm up set up

Even: 20m sled push outside

Odd: 20 hanging knee tuck

S2: Sport – Luke’s 30th birth (Time)

Coach Luke turns 30

800m run or row

10 Snatches 115/75

600m run or row

10 clean and jerks 135/85

400m Run or row

10 Cleans 165/105

200m run or row

10 deadlifts 255/155

RX+:185/105, 225/115, 255/125, 365/245

RX: as written

SP: 75/35, 95/55, 115/65, 165/95

You should not do 10 reps in a row. Do it for Luke.

L1: L1 – 14 min holds (No Measure)

14 min EMOM

min 1: 25 DB thrusters 20/10lbs

min 2: :60 sec plank

min 3: 80 plate jumps (onto 25lbs)

min 4: :60 sec wall sit

Min 13-14 – 100 plate halos 25/15lbs (draw a circle around your head holding a plate)

RX: As written

SP: 10/5lbs

JUST MOVE: 1/2 half reps

L2: Life – jumprope,mountain,step,jane,row (Time)

3 rounds

50 jump rope alt stagger step

40 mountain climbers

30 high knees (high knee + high knee + jump) every rep counts

20 Jane Fondas

400m run or row

JUST MOVE: half reps

20 min cap

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups