Project Rise Fitness Stapleton – WOD
Warm-up
General + minor squat (No Measure)
500 row or run
Then:
3 rnds
5 pole squats
5 toe touches
5 floor sweeps
5 lunge and twist
5 scap pull downs w/band (Single arm seated)
SPORT
S1: Squat Clean (3 rep max)
20 min EMOM
3 rep max squat clean
0-6 min squat clean technique work + warm up to 60%.
6 min 5 squat cleans 65%
8 min 3 squat cleans 70%
10 min 3 squat cleans 75%
12 min 3 squat cleans 80%
14 min 3 rep max
% are based on 1 rm.
Must be touch and go
S2: Metcon (Time)
For time:
18 clean and jerk
12 squat clean and jerk
6 clean and jerk
RX+ 115/75, 135/95, 155/105
RX 95/65, 115/75, 135/ 95
SP 65/45, 95/65, 115/75
LIFE
L1: Metcon (No Measure)
20 min EMOM
2 rounds
4 min AMRAP
40 Russian twist with med ball
30 pullover throw at wall
20 GHD sit ups
10 Russian sit ups with KB OH (total)
Rest 1 min
4 min AMRAP
40 jumping lunges (total)
30 dumbbell snatch
20 dumbbell burpee single arm
10 dumbbell shoulder press
Rest 1 min
L2: Metcon (AMRAP – Reps)
15 min AMRAP
200 meter row
10 kb swings 24/16
400 meter row
15 KB swings
600 m row
20 KB swings
800 m row
25 KB swings
1000 m row
30 KB swings
… etc
score = total kb swings