Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Weightlifting
Simple Barbell/Oly Prep (No Measure)
45 Strokes on the Rower (Big pulls, Pause at end of pull on Chest)
2 Rounds
10 Empty Barbell Strict Press
10 Empty Barbell Front Squats
10 Empty Barbell Bent Over Row
5 Empty Barbell Muscle Clean
5 Empty Barbell Muscle Snatch
SPORT
S1: Overhead Squat
Every 2 minutes for 16 minutes (6 sets):
0-4 min : Technique work/warm up
Min 4, 6, 8, 10, 12, 14: 1 Snatch Grip Deadlift, 1 Power Snatch, 1 Overhead Squat
Increase the load over 6 sets and build to a heavy complex.
S2: Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
5 Muscle Ups (Bar/Rings)
15 Goblet Squats
200m Run
Rx+: 70/53
Rx: 53/35
Sp: 35/26
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes :
Min 1: 15 Cal Row
Min 2: 20 Max Effort Sit-Up w/Wall Throw (Sit up and throw med ball against wall or pass with partners)
Min 3: 20 Elevated Push Up
L2: Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
400m Run
10 Ring Rows
12 Russian Twist
20 Lunges