Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up A (No Measure)
8 minute AMRAP
200m Row ~ 85% effort
10 GHD Sit Up
10 Wall Balls with a moderate weight
10 KB Swings with a moderate weight
SPORT
20:00 minute cap on S1, 5:00 to transition to S2
S1: Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
S2: Clean and Jerk (5-5-5-5-5-5)
Build to heavy set of 5 across 6 sets.
LIFE
L1: Hope For Kenya (AMRAP – Rounds and Reps)
12-Minute AMRAP of:
50 Squats
30 Push-ups
15 Pull-ups
L2: Santiago (Time)
7 Rounds for time:
18 Dumbbell Hang Squat Clean, 35#
18 Pull-ups
10 Power Clean, 135#
10 Handstand Push-ups
In honor of U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, died on July, 18, 2010
To learn more about Santiago click here