Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
snatch + general (No Measure)
400 run
8 min AMRAP
5 push press w/empty bar w/2sec pause at top
5 barbell squats
5 good mornings
10 spiderman lunge
SPORT
()
S1: Overhead Squat (3×10)
18 min EMOM
0-3 min mobility for OHS
3-6 min warm up/technique
6 min 10 OHS
9 min 10 OHS
12 min 10 OHS
15 min 10 OHS
moderate/heavy weight
S2: Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
5 MU/pull up
10 power clean
Rx+ Muscle up 155/105
Rx C2B 155/105
Sp Mod pull up 115/75
Spend 8 min working on MU technique
LIFE
L1: Metcon (No Measure)
12 min AMRAP
5 man makers
4 stair runs
then
6 min row for distance
L2: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
20 KB swings 53/35
20 DB snatch 30/20
20 Russian twist with med ball