Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
row/goodmorning/ gobletsquat/burpee (No Measure)
500m Row
then
6 min AMRAP
10 Good Mornings
10 Goblet Squats
5 Burpees
SPORT
S1: High Hang Snatch (5-5-5-5-5)
“Every 2 minutes for 15 minutes (5 sets):
0-6 min : Technique work/warm up
Min 6, 8, 10, 12, 14: 5 High Hang Snatch @ 50%
Focus: big extension and speed under the bar. catch low in the squat, perfect technique and position
S2: Metcon (Time)
Four Rounds for time:
Row 500 Meters
5/3 Muscle-Ups
5 Overhead Squats
Rest 2 minutes
Rx+: MU/155/105
Rx: 10 Pull Ups/115/75
Sp: Ring Rows/85/55
LIFE
L1: Metcon (No Measure)
15 min Running Clock
10 Min to work as far as you can
500m Row
40 Air Squats
20 Burpees
350m Row
30 Air Squats
15 Burpees
150m Row
20 Air Squats
10 Burpees
At 10 min for remaining 5 min
20 cal Assault Bike
10 Push Ups
L2: Metcon (Time)
800m Run
then
2 Rounds
30 KB Swings 35/26
30 Up Downs
30 Step Ups 24/20
100 Single Unders