Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
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