Project Rise Fitness Stapleton – WOD
Warm-up
(No Measure)
3 rounds @ 80%
200 meter run
7 empty barbell thrusters
5 burpee box jumps
Then
Sport
Squat Clean Thruster Skill 7 min
Life
2 rounds with a partner (total reps between partners)
40 flutter kicks (4 count)
30 GHD partner med ball passes (only go to parallel)
20 toe touches (end of v-up)
10 pull overs with med ball and partner.
SPORT
S1: Metcon (AMRAP – Reps)
In teams of two, with only one partner working at a time.
In a 6:00 window, complete:
400 Meter Run (together)
15 Squat Clean Thrusters, 95/65
15 Box Jumps, 24/20″
AMRAP Burpees with remaining amount of time
Rest 2:00 and repeat for 4 total rounds
Score = total burpees completed
RX+: 155/105, 30/24″
RX: As written
SP: 75/55, Box Step Ups
LIFE
L1: Metcon (AMRAP – Reps)
In teams of two, with only one partner working at a time.
In a 6:00 window, complete:
400 Meter Run (together)
30 Dumbbell Thrusters, 20/10
30 Sit Outs
AMRAP Burpees with remaining amount of time
Rest 2:00 and repeat for 4 total rounds
Score = total burpees completed