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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

SPORT

S1: Sport 4 min AMRAPS x 7 (AMRAP – Reps)

Team WOD 3-4 people

4 min AMRAP

Cal on Assault bike

—–Rest 2 minutes——–

4 min AMRAP

Rope climbs

—–Rest 2 minutes——–

4 min AMRAP

Power Clean 165/105

—–Rest 2 minutes——–

4 min AMRAP

Front squat 165/205

—–Rest 2 minutes——–

4 min AMRAP

burpee with DB (must press DB at top) 50/30

—–Rest 2 minutes——–

4 min AMRAP

Double unders (Must do a set of 20 or you get 0 reps) divide all number by 10 for reps.

—–Rest 2 minutes——–

4 min AMRAP

Foam Roll anywhere that hurts

RX+ 205/125 70/40

RX as written

SP 135/85 40/20 DU can be broken however

LIFE

L1: Life 5×7 5 min AMRAPs team (AMRAP – Reps)

Team WOD 2-3 people

5 min AMRAP

15 m Shuttle sprint

—–Rest 1 minutes——–

5 min AMRAP

Box jumps 24/20

—–Rest 1 minutes——–

5 min AMRAP

GHD back ext 45/25

—–Rest 1 minutes——–

5 min AMRAP

burpee with DB (must press DB at top) 20/10

—–Rest 1 minutes——–

5 min AMRAP

single unders (Must do a set of 20 or you get 0 reps) divide all number by 10 for reps.

—–Rest 1 minutes——–

5 min AMRAP

Cal Row

—–Rest 1 minutes——–

4 min AMRAP

Foam Roll anywhere that hurts

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