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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Rise Barbell #2 (No Measure)

300 row slow

150 row fast

2 rounds (W/PVC)

10 snatch DL

10 hang shrug high pull

10 OHS

6 snatch

S1: S1 – Technique Tuesday Snatch (Weight)

16 min EMOM

Min 0-6 technique empty bar

Min 6-16 NEW TO SNATCHES? Stay with coach drilling technique

VIP or SEASONED VETERAN?

Complete 1 snatch on the min from min 6-15.

WATCH THIS FOR TECHNIQUE https://www.youtube.com/watch?v=5qMSUUZ1OVE

S2: Sport – burpee penalty (Weight)

By the 4 min you must complete

400m run

20 box jumps 24/20″

10 power cleans

(If you don’t complete you have to do 100 burpees)

By the 8 min you must complete

400m run

20 box jumps 24/20″

10 power cleans

(If you don’t complete you have to do 75 burpees)

By the 12 min you must complete

400m run

20 box jumps 24/20″

10 power cleans

(If you don’t complete you have to do 50 burpees)

By the 16 min you must complete

400m run

20 box jumps 24/20″

10 power cleans

(If you don’t complete you have to do 25 burpees)

After each 4 minutes you will add weight to your PC. If you don’t complete in the time cap you must do the burpees and cannot continue on to the the other rounds.

RX+: add 30/20lbs

RX: add 20/15lbs

SP: add 10/5lbs

Score is the weight you start with.

If you don’t want to do the burpees choose a light weight :)

L1: L1 – ass,highknee,kbs,twist (No Measure)

16 min EMOM:

min 1: arm only assault 8/6 cals

min 2: 100 high knees

min 3: 30 banded delt raise (band at feet) red/orange

min 4: 25 russian twists with KB 26/18

RX: as Written

SP: 18/10lbs

JUST MOVE: Half Reps

L2: Life 3x7min AMRAPs (AMRAP – Reps)

For time:

—–AMRAP 7min——

20 KB swings russian 44/26lbs

50 Single Unders

—–AMRAP 7 min—–

200m run or row

20 DB front squat 30/15lbs

40 Flutter Kicks

—-AMRAP 7 min—-

10 sit-ups

5 burpees

3 stair climbs

*score rounds = first 2 number reps is 3rd number so 12 rounds + 87 reps would be 1287

Rx: as written

Sp: 35/26lbs 20/10lbs

JUST MOVE: 5 min AMRAP’s + 2 minutes rest

AUX: Aux – good morning + stretch (No Measure)

3×20 banded good mornings

3 min foam roll on back and legs

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