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Project Rise Fitness Stapleton – WOD

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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

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