Project Rise Fitness Stapleton – WOD
Warm-up
Linear Dynamic Warm Up A (No Measure)
5-10-5 Shuttle x 3 reps
Walking Knee Pulls x 10 meters
Walking Knee Cradles x 10 meters
Walking Quad Stretch x 10 meters
Backwards RDL w/ Reach x 10 meters
LIFE
L1: Metcon (No Measure)
Every 30 seconds for 8 total rounds (12 minutes)
1st: 8 broad jumps
2nd: 12 no squat wall balls
3rd: :30 super man hold
SPORT
S1: Split Jerk (10-2-10-2-10-2 -10-2)
12 min Emom
4 min warm up + instruction
5 min – 10 x 50%
6 min – 2 x 50%
7 min – 10 x 55%
8 min – 2 x 55%
9 min – 10 x 60%
10 min 2 x 60%
11 min max reps at 60%
LIFE
L2: Metcon (Time)
30 burpees for time
rest 1 min
40 Squat clean goblet squat 24/16
Rest 1 min
50 box jumps overs 24/20
SPORT
S2: Metcon (Time)
Every 4 minutes, for 28 minutes (7 sets):
Run 400 Meters
40 Double-Unders
15 Push-Ups/HSPU
RX+ 10 strict HSPU
RX as written
SP: double taps
Score = slowest round