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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

S2: Sport – Team run AMRAP, HPC,BS,DU,BURP (Time)

In teams of 2

Partner A runs one 400M Sprint

Partner B does AMRAP Hang Power Cleans until A gets back.

Switch and repeat.(Each person only runs once and C and J’s once)

Partner A runs 400 M

Partner B does AMRAP Back squats from floor until A returns.

Switch and repeat.

Again, each person only runs once and squats once.

Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch and repeat.

Partner A runs 400 M

Partner B does AMRAP Burpee box jumps 24/20″

Switch and repeat.

Burpee = 1 pt

Score = time – reps/points (add up points and subtract reps)

Hang clean = 1 pt

Back squat = 1 pt

10 Double Unders= 1 pt

Burpee = 1 pt

Rx+: 155/105

Rx: 135/95

Sp: < or = 115/80

LIFE

L1: Life – Team AMRAP run + WB,Goblet,Jump,Burp (Time)

In teams of 2

Partner A runs one 400M Sprint

Partner B does AMRAP Wallball 14/10 until A gets back.

Switch and repeat.

Partner A runs 400 M

Partner B does AMRAP Goblet Squat 44/26 until A returns.

Switch and repeat.

Again, each person only runs once and squats once.

Partner A runs 400 M

Partner B does AMRAP Split step jump rope

Switch and repeat.

Partner A runs 400 M

Partner B does AMRAP Burpee box jumps 24/20″

Switch and repeat.

Burpee = 1 pt

Partner 800m Run or row to finish

Score = time – reps/points (add up points and subtract reps)

Wallball = 1 pt

Goblet squat = 1 pt

Split jumps= 1 pt

Burpee = 1 pt

AUX: AUX – Rowling (Time)

row 100m must get it to stop on the 100. Have to take full pulls. If you are at 106 you get 6 points. If you are at 95 you get 5 points. Person with the lowest score wins. 100 = 0.

3 rounds. lowest score after 3 wins.