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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up E (No Measure)

10 minute AMRAP

15 Scap Push Ups

10 Toe Touch Squats

10 Seated Prisoner Rotations

Farmer Carry down and back with a moderate weight

SPORT

S1: Snatch Pull (6×3)

Every 2 minutes for 15 minutes (6 sets):

Snatch High Pull + Single Arm DB Row

Minute 0-2: Warm-Up

Minute 3: 3 Reps @ 50%

Minute 5: 3 Reps @ 50%

Minute 7: 3 Reps @ 50%

Minute 9: 3 Reps @ 60%

Minute 11: 3 Reps @ 60%

Minute 13: 3 Reps @ 60%

* % based of 1 RM Power Snatch

* 6 Single Arm DB Row each arm in between sets. Men: 40/50 lbs. Women 20/30 lbs.

S2: Metcon (Time)

4 Rounds

200m Sprint

10 KB Swings

6 Burpees

RX+: 70/44

RX: 53/35

SP: 35/26

*45 Seconds of rest in between Rounds.

LIFE

L1: Metcon (No Measure)

2 Rounds

:20 Work/:10 Rest (3 Rounds/Station)

Front Plate Raises 2.5/5

Jumping Lunges

Row

Assault Bike

Ski Erg

*Coaches Note: You will spend a minute and a half at each station before switching. 1 Round is 7 ½ minutes. You will complete 2 rounds for a total of 15 minutes.

L2: Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

400m Run

10 Ring Rows

12 Russian Twist

20 Lunges