In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up -Upper Body General (#1) (No Measure)

400m Run or row

3 Rounds

5 Negative Pull-Ups or ring rows

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

S1: S1 – Technique tuesday Snatch (Weight)

16 min EMOM

0-6 min warm up snatch

Every min for 10 min complete 1 snatch

NEW TO SNATCHES?

every min for 10 minutes complete 5 light snatches. Coach will suggest safe weight.

S2: Sport – 5 rounds wall balls etc (Time)

5 rounds

20 wall balls 20/14lbs

15 Pull-ups

10 DB Renegade Rows (total) 40/30lbs

5 Front Squats 115/75lbs

RX+:50/40lbs, 155/105lbs

RX: as written

SP: 30/15lbs, 75/35lbs 14/10lbs

L1: L1 – 16 min DB burp, DB lunge, DB hang (No Measure)

16 min EMOM

Min 1: 10 DB Burpee 30/20

MIn 2: 24 Curtsey lunges

Min 3: 30 single arm bent over row with DB

Min 4: 15 DB sit ups (1 DB sit up)

RX:As written

SP:20/10lbs

JUST MOVE:SP weight. 1/2 reps

L2: Life – 6 rounds + stairs (Time)

6 rounds

3 Stair Runs

15 KB deadlift 35/26lbs

15 Air Squats

10 Push-ups

RX: as written

SP: 26/18lbs

JUST MOVE: 4 rounds

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

Skip to toolbar