Project Rise Fitness Stapleton – WOD
Warm-up
(No Measure)
10 Push Up
10 PVC Overhead Squat (wall facing)
10 Ring Row
:30 Front Plank Hold
LIFE
L1: Metcon (No Measure)
15 min EMOM (5 rnds)
1 min 20 KB deadlift
2 min 30 grasshoppers
3 min 50 singles unders heavy rope
SPORT
S1: Weighted Pull-ups (1 rm)
15 min EMOM
1 RM weighted pull up
0-7 min technique on ttb kip into pull up kip.
7 min weighted pull up 3 x 50%
8 min 2 x 60%
9 min 1 x 70%
10 min 1 x 80%
11 min 1 x 85%
12 min 1 x 90%
13 min 1 x 95%
14 min 1 x 100%+
LIFE
L2: Metcon (Time)
“Hell-en”
2 rnds
800 run or 900 row
50 dumbbell squats 40/20
50 dumbbell hang snatch 40/20
SPORT
S2: Metcon (Time)
“Helen”
3 rounds
400 run
21 KB swings 24/16
12 Pull ups
RX: as written
SP: ring rows