Project Rise Fitness Stapleton – WOD
Warm-up
500m Row @ 80% effort
Then…
Coaches Choice
Strength – Sport
SPORT: Deadlift (5-3-3-1-1-1)
Every 2 minutes for 16 minutes:
Min 0-6: Technique work and build to 75% 1RM
Min 6: 5 reps @ 75%
Min 8: 3 reps @ 85%
Min 10: 3 reps @ 90%
Min 12: 1 rep @ 95%
Min 14: 1 rep @ 100+%
Min 16: 1 rep @ 100+%
Strength – Life
Every minute for 16 minutes :
Min 1: :30 Dumbell Punches 10/5
Min 2: 20 Up Downs/Sprawl
Min 3: 20 Step Ups
Min 4: Max Calorie Row
WOD
SPORT: Metcon (Time)
For time:
30 calorie row
30 alternating dumbbell snatches
60 double unders
20 calorie row
20 alternating dumbbell snatches
40 double unders
10 calorie row
10 alternating dumbell snatches
20 double unders
RX+: 70/45
RX: 50/30
SP: 30/20
LIFE: Metcon (AMRAP – Reps)
For total reps:
60 seconds max Sit-Ups
60 seconds max Jumping Squats
60 seconds max Overhead Walking Lunges, 45/25
60 seconds rest
Repeat for 4 total rounds (16 minutes)
Score = total reps