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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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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 grip DL (Weight)

16 min EMOM

Focus: Pull bar like you would snatch not like you would DL

0-4 min Technique

Min 4: 5 Snatch DL 50%

Min 5: 5-10 TTB

Min 6: 5 Snatch DL 75%

Min 7:5-10 TTB

Min 8: 3 Snatch DL 100%

Min 9:5-10 TTB

Min 10: 3 snatch DL 125%

Min 11:5-10 TTB

Min 12: 3 snatch DL 125%+

Min 13:5-10 TTB

Min 14: 3 snatch DL 125%+

Min 15:5-10 TTB

% based on Snatch

S2: Sport – row ground to OH (Time)

10 cal row

20 Ground to overhead 95/65

20 cal row

10 ground to OH 135/95

30 cal row

5 ground to OH 165/105

RX+: 115/75, 155/105, 205/ 125

RX: as written

SP: 65/35, 95/55, 115/65

L1: L1 – stairs, backext,sit up, clock (No Measure)

16 min EMOM

Min 1: 5-7 stair runs

Min 2: 25 back ext on GHD

Min 3: 20 med ball sit ups 20/14lbs

Min 4: 80 clock jumps 25lbs (12,3,6,9 o’clock)

6 week challenge: 4 stairs, 14/10lbs, 6 clock jumps

L2: LIfe – assault KBS, burp BJ (Time)

5 Rounds for Time

300/200m row

30 KBS, 44/26

15 Burpee Box Step Ups , 24/20.

RX: as written

SP: 35/18 20/16

6 week Challenge:

IN TEAM of 2—– 5 Rounds for Time. 1 person works one rests

12/7 Cal Assault Bike

30 KBS, 18/10-5lbs

15 Burpee Box Step Ups 20/16

20 min cap

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

Kids Strength/Skill

K1: Deadlift (10 min to est 1 rep max)

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

7 Deadlifts

7 bar over burpees

100 meter run

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