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Project Rise Fitness Stapleton – WOD

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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

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