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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Olympic swimmer/runner (No Measure)

400m run or 2 minutes of this dance https://vimeo.com/45784191

2 rounds

15 bent over arm slaps (Like Phelps)

20 flutter kicks

10 donkey kicks

10 jumping squats

10 calf pedals

S1: S1 – Snatch complex (Weight)

16 min EMOM (Power snatch + Hang snatch + snatch) Must be touch and go.

0-6 min technique

Min 6: 3+3+3

Min 8: 2 +1+1

Min 10: 1+1+1

Min 12: 1+1+1

Min 14: 1+1+1

NEW TO SNATCHES? Great day to practice. Use an empty bar and do 3 reps of the complex every other min.

S2: Sport-50/30×3 (Time)

50 WB 20/14

50 pull up

50 KB swing 44/26

50 push ups

50 DU

5 rope climbs

RX+: 53/35 Chest to bar and 25 strict HSPU

R:X as written

SP: 14/6, 35/18, Banded strict pull up

Change: added 20 PU and Push up

L1: L1 – 16min ass,updwncj, coaches choice (No Measure)

16 min EMOM

Min 1: Coaches choice

Min 2: Coaches choice

Min 3: 14/10 cal assault (pedal backwards)

Min 4: 14 up downs + DB shoulder press 20/10lbs

RX:as written

SP: 15/5lbs

JUST MOVE: Half reps

L2: LIFE-50-50 (Time)

3 rounds

50 weighted jumping jax (5/2.5)

40 high knees

30 box step ups (20/16)

20 cal row

30 grasshoppers

40 DB bent over row 30/15lbs

50 banded jane fonda’s

RX: as written

SP: 20/10lbs

AUX: AUX – Plank Climbers (No Measure)

Every 1:30 for 5 rounds:

:20 Plank + 20 Mountain Climbers

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