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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

SPORT

S1: Simon & Garfunkel (AMRAP – Reps)

26 Minute AMRAP

In teams of 2

Partner A runs one 400M Sprint

Partner B does AMRAP Wall Balls until A gets back.

Switch and repeat. (score is reps of Walballs) (Each person only runs once and Wallballs once)

Partner A runs 400 M

Partner B does AMRAP Goblet Squats from floor until A returns.

Switch and repeat.

Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M

Partner B does AMRAP Single Unders

Switch and repeat. 10 Single Unders= 1 pt

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch and repeat.

Burpee = 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

Rx: 20/14, 35/26

Sp: 14/10, 26/18

L1: Life – Team 4×7 min AMRAP (Time)

4×7 min AMRAP

In teams of 2 complete

7 min AMRAP

max meters row while partner holds plank

—–rest 1 min——

7 min AMRAP

Max goblet squats 35/26 while partner holds wall sit

—–rest 1 min——

7 min AMRAP

Max hang clean 30/20 while partner holds DB OH 20/20

—–rest 1 min——

7 min AMRAP

Max meters run together with partner (both have to be running)

—–rest 1 min——

3 min Max GHD sit ups (Sub v ups if needed)

6 week challenge: 18lbs

AUX – Child’s pose (No Measure)

3 min Child’s pose

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