Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Shoulder and Scap Stability (No Measure)
1 Min Assault Bike + 1 Minute Row + 200m Run
2 Rounds
10 Banded Pull Aparts
20 PVC Pipe Pass Throughs
10 KB Swings
SPORT
S1: Hang Power Snatch
Every 2 minutes for 16 minutes (5 sets):
0-6 min : Technique work/warm up
Min 6, 8, 10, 12, 14: 2 Snatch Grip Deadlift, 1 Above Knee Hang Power Snatch + 1 High Hang Power Snatch
Focus: big extension and speed under the bar. perfect technique and positons before adding to load
Increase the load over 5 sets and build to a heavy complex.
S2: Twister (AMRAP – Rounds and Reps)
“Twister”
12 Minute AMRAP
200 M Run
10 Burpees
3 Power Snatches @ 70% of 1RM
*Put weight used for Power Snatch in Comments
LIFE
L1 : Metcon (No Measure)
16 Min EMOM
Min 1: 10/Per Leg Single leg Deadlifts (Empty Barbell)
Min 2: :30 Plank
Min 3: 30 No Squat WB
Min 4 40 Beaded Rope Single Unders
L2: Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
200m Run
20 KB Thrusters
10 V-Ups
:30 rest
Rx+: 20/12 kg
Rx: 16/8kg