Project Rise Fitness Stapleton – WOD
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