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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Shoulders + general + snatch (No Measure)

400 run

4 min amrap

10 Scap pull ups

10 PVC pass throughs

10 squats

10 floor sweeps

S1: S1-snatch or clean and Jerk 10 min emom (Weight)

16 min EMOM

Min 0-4: warm up

NEW TO SNATCH AND CLEAN AND JERK?

Min 4-10 technique with coach

Min 10-16

Even min: 5 snatch

Odd min 5 clean and jerk

VIP Snatcher?

Min 4-8 warm up

Min 8-16

Odd: 4 clean and jerk

Even 1 snatch

Try to use the same weight

Snatch drills

https://youtu.be/lMUwszmhq1k?t=46s

S2: Sport – alzheimer’s wod (Time)

4 Rounds:

33 Wallballs 20/14lbs

22 KB swings 70/53

15/10 calories on the assault bike

6 strict pull ups

300m row

RX+: as written

RX: 53/35

SP: 35/18lbs

Change 3 rounds to 4 rounds

L1: L1 – 18 min EMOM curtsy lunge leg ass (No Measure)

18 min EMOM (4 rounds)

min 1: 30 curtsy lunges

min 2 : 10/8 leg only assault holding med ball

min 3: 50 side plank hip lift

min 4: 30 goblet squats 26/18lbs

Min 16-18 max V ups

RX: as written

SP: 18/10lbs

JUST MOVE:SP weight Half reps

L2: Life – sidelunge,knee tuck,ball slam,russian (Time)

5 rounds

20 side lunge (on sliders)

20 hanging knee tuck

20 ball slams 14/10lbs

40 Russian twist with med ball

RX: as written

SP: 10/4lbs

JUST MOVE: Half reps

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm

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