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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

Strength – Sport

Hang Power Snatch (Every 3 minutes for x 15 minutes)

Every 3 minutes for 15 minutes (5 sets):

Hang Power Snatch x 3 reps

Accumulate :30 L-Sit hold between sets

Build load on HPS across 5 sets to reach a heavy set of 3

Strength – Life

Every minute for 15 minutes (5 sets):

Min 1: Supine Hamstring Curl on Med Ball x 12 reps

Min 2: Ring Row x 15 reps

Min 3: Front Disc Raise x 20 reps

WOD – Sport

Sport WOD 02-18-15 (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 20:

30 Lateral Barbell Burpees

60 Double Unders

30 Power Snatch

Partition reps as needed

Score = total reps completed

Rx+ – Weight increases each round (see below).

Rx – 95/65

Sprint – 65/55

Round 1 – 75/55

Round 2 – 95/65

Round 3 – 115/85

Round 4 – 135/95

Round 5 – 165/115 (stay at this weight)

WOD – Life

Life WOD 02-18-15 (AMRAP – Reps)

For total reps:

60 seconds max calorie Row

60 seconds max reps Strict Knee Raises

60 seconds max reps Wall Ball

60 seconds max reps Ring Rows

60 seconds rest

Repeat for 4 total rounds (20 minutes)

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