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
*warm up must be started on time, workouts will take a long time.
SPORT
S1: Power Snatch (EMOM 2 Reps)
EMOM for 20 mins, 2 Power Snatches
Focus: Land low with hips back. Work on catching above parallel in a SQUAT STANCE, NO SPLITSIES.
YES: http://bit.ly/1M83lTY
NO: http://bit.ly/1Igyhke
Min 0-5: Warm Up
Min 5-20: 2 Power Snatch
Note: Work to a heavy double, does not have to be touch and go, but the catch must be perfect. If you start to split, drop back down in weight. The goal is to start with moderately heavy weight and slowly build if you can, think consistent repetition as opposed to building to maximal weight and sacrificing form.
S2: Metcon (Time)
5 Rounds
10 Burpees AFAP
15 UB Wall Balls
30 Double Unders
3 min Rest
25 min cap
Rx+: 30/20
Rx: 20/14
SP: 14/10
*You should hit 90+% effort on each round after the burpees, use the 3 mins to recover, the goal is to repeat the same effort each round with consistent times.
*Tip: do your burpees facing your medicine ball, have your rope untangled and ready to pick up. Minimize transition time.
LIFE
L1: Metcon (No Measure)
Every 5 mins for 20 mins
Min 0: 500m row then 30 KB Swings 35/26
Min 5: 400m run then 40 step ups 24/20″
Min 10: 500m row then 30 KB Swings
Min 15: 400m run then 40 step ups
L2: Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 min
50 Single Unders (25 Double Unders if you have them)
40m Farmers carry (down and back twice in the gym) 53/35
30 KB Deadlifts 53/35
20 Jumping Lunges
:30 sec plank hold “bows and toes”