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Project Rise Fitness Stapleton – WOD

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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