In Blog

Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm-up

(No Measure)

400m Run x 2 (Slow/Fast)

2 Rounds

5 Inchworms

10 Scap Pull-Ups

10 Air Squats (3 seconds down, 3 up)

SPORT

S1: Back Rack Lunge (5 x 10 )

Every 2 minutes for 15 minutes (5 sets):

Back Rack Barbell Lunges

Minute 0-5: Warm-Up

Minute 5: 10 Reps @ 35%

Minute 7: 10 Reps @ 35%

Minute 9: 10 Reps @ 40%

Minute 11: 10 Reps @ 40%

Minute 13: 10 Reps @ 45%

*% based off 1RM Squat

*Working sets begin on Minute 5.

S2: Metcon (Time)

4 Rounds

12 Dumbbell Cluster (Squat Clean + Thruster)

6 Burpees

*:45 rest in between Rounds

RX+: 50/30

RX: 30/20

SP: 20/10

LIFE

L1: Metcon (No Measure)

:20 Work/:10 Rest (3 Rounds/Station)

Front Plate Raises 2.5/5

Jumping Lunges

Row

Renegade Rows 10/15

Flutter Kicks (4 Count)

L2: Metcon (AMRAP – Rounds)

15 Min AMRAP

20 Russian KB Swings

15 Sit-Ups

10 KB Bottoms Up Press

5 Up Downs