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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – barbell (No Measure)

400m run or row

3 rounds (with an empty bar)

10 Deadlifts

10 Front squat

10 push press

10 lunge + twist (without bar)

S1 – snatch DL + snatch (Weight)

16 min EMOM Snatch DL + Snatch

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

0-6 min Technique

Min 6: 5+2 70%

Min 7:5-10 TTB

Min 8: 3+1 80%

Min 9:5-10 TTB

Min 10: 3+1 85%

Min 11:5-10 TTB

Min 12: 2+1 90%+

Min 13:5-10 TTB

Min 14: 2+1 90%+

% based on max snatch

Snatch part 2 video

https://www.youtube.com/watch?v=dQ6NdDfxnCE

S2: Sport – 1krow +DU (Time)

700m row

Every pull on the rower must be matched by double unders

RX+: 3 Du = 1 pull 1000 meter row

RX: 1 DU = 1 pull or 3 single jumps

SP: 500m row with 1 to 1 DU (attempts count) and 500 row just straight rowing.

Break up reps as needed

L1: L1 – 16 min plank,updown, (No Measure)

16 min EMOM:

Min 1: 80 high plank leg pulses upward each side( single leg)

Min 2: 20 up downs

Min 3: 30 russian twist + press between reps 1 DB 20/15-10lbs

Min 4: 40 single leg DL (1 DB)

RX:as written

SP: 15/5lbs

L2: Life – chipper (Time)

1000m run

80 double taps

70 Air Squats

60 DB Strict Press

50 single arm DB hang snatch 30/20

40 Lunges

30 Up Downs

20 DB russian sit up

1000m run

Rx: as Written

SP: 20/10

6 WK: 15/10-5lbs

**20 Min Time Cap.

AUX: AUX coaches choice (No Measure)

Kids Strength/Skill

K1: Double-Unders

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

3 Pull ups

6 Push Ups

9 Squats

100 meter Row