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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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OH Stability (No Measure)

400m Run & 500m Row

2 Rounds

25 Face Pulls

5 OH Squat w/Empty Barbell

5 Inchworm

SPORT

S1: Squat Snatch

Every 2 minutes for 15 minutes (6 sets):

1 Power Snatch + 1 Squat Snatch + 1 OH Squat

Minute 0-4: Warm-Up/Technique

Minute 4: 1 Power Snatch + 1 Squat Snatch + 1 OH Squat @ 65%

Minute 6: 1 Power Snatch + 1 Squat Snatch + 1 OH Squat @ 65%

Minute 8: 1 Power Snatch + 1 Squat Snatch + 1 OH Squat @ 70%

Minute 10: 1 Power Snatch + 1 Squat Snatch + 1 OH Squat @ 70%

Minute 12: 1 Power Snatch + 1 Squat Snatch + 1 OH Squat @ 75%

Minute 14: 1 Power Snatch + 1 Squat Snatch + 1 OH Squat @ 75%

*% based off 1RM Power Snatch

S2: Metcon (Time)

2 Rounds

200m Row

10 Power Snatches 115/80

300m Row

10 Push Press 115/80

400m Row

10 Hand Release Push-Ups

Rx+: 135/95

Rx: As Written

Sp: Less than or equal to 95/65

LIFE

L1: Metcon (No Measure)

Tabata

Sit Ups

No Squat Wall Balls

KB Deadlift

DB Push Press

*No Rest in between these movements. Work straight through to minute 16

L2: Metcon (Time)

5 rounds

10 Dumbbell Thrusters 30/20

20/15 Cal Assault Bike

10 Hanging Knee Tucks

20 Sit Ups