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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

SPORT

S1: 2 Second Paused Bench Press

Every 2 minutes for 15 minutes (6 sets):

2 Second Paused Bench Press

Focus: Complete Stop on the Chest for 2 seconds, explosive power off the chest.

Minute 0-4: Warm-Up

Minute 4: 3 @ 70%

Minute 6: 3 @ 70%

Minute 8: 3 @ 75%

Minute 10: 3 @ 75%

Minute 12: 3 @ 80%

Minute 14: 3 @ 80%

*% based off 1RM Bench Press

S2: Metcon (Time)

4 Rounds

300m row//Assault Bike (15 cals)

10 Wall Balls

5 Power Snatches

Rx+: 70% of 1RM Power Snatch, 20/14

Rx: 60% of 1RM Power Snatch, 20/14

Sp: 50% of 1RM Power Snatch, 14/10

*1 Min Rest In Between Rounds

*Write Power Snatch weight in notes

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes :

Min 1: Max Effort Assault Bike

Min 2: Max Effort Sit-Up w/Wall Throw (Sit up and throw med ball against wall)

Min 3: Max Effort Goblet Squats 35/26

L2: Metcon (Time)

100 Air Squats

75 Sit-Ups

50 KB Swings

25 Burpees

10 Turkish Get Ups w/10lbs Dumbbell

500m Row

Rx: 35/26

Sp: 26/18

*16 Min Time Cap