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Project Rise Fitness Stapleton – WOD

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Warm-up

(No Measure)

10 Push Up

10 PVC Overhead Squat (wall facing)

10 Ring Row

:30 Front Plank Hold

LIFE

L1: Metcon (No Measure)

15 min EMOM (5 rnds)

1 min 20 KB deadlift

2 min 30 grasshoppers

3 min 50 singles unders heavy rope

SPORT

S1: Weighted Pull-ups (1 rm)

15 min EMOM

1 RM weighted pull up

0-7 min technique on ttb kip into pull up kip.

7 min weighted pull up 3 x 50%

8 min 2 x 60%

9 min 1 x 70%

10 min 1 x 80%

11 min 1 x 85%

12 min 1 x 90%

13 min 1 x 95%

14 min 1 x 100%+

LIFE

L2: Metcon (Time)

“Hell-en”

2 rnds

800 run or 900 row

50 dumbbell squats 40/20

50 dumbbell hang snatch 40/20

SPORT

S2: Metcon (Time)

“Helen”

3 rounds

400 run

21 KB swings 24/16

12 Pull ups

RX: as written

SP: ring rows

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