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Project Rise Fitness Stapleton – WOD

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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

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