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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

3 min rest between each sport wod

S1: Sport – hang clean (Weight)

5 min to establish

Establish a max 4 rep hang power clean

—-Rest 1 min—-

6 min Max cleans at the same weight

Score = weight lifted + total reps as lbs

example: 200lbs clean + 20 reps in the amrap = 220

S2: Sport – goblet lunge + row (AMRAP – Reps)

AMRAP 12: (team of 2)

4 goblet lunges 30/20lbs

10/8 cal row

Add 4 lunges each round.

One working, alt partners after each round.

RX+: 40/30

RX: as written

SP: 20/10lbs

Score = total reps

S3: Sport – DB snatch BJ (Time)

10 Rounds (in teams of 2)

10 Alternating single-arm DB snatch

10 Box jump overs or step over 24/20″

Alt Partners each round One working at a time

RX+: 70/50

RX: 50/30

SP: 40/20 20/16″

12 min cap

L1: Life – 12 days of april (Time)

12 days of April SOLO

1 100m run or row

2 push ups

3 = 200m run

4 GHD sit ups

5 Burpees

6 Cal assault bike or ski erg

7 sit ups

8 = 400m run

9 KBS 35/18

10 lunges

11 KB deadlifts

12=100m lunge

45 min cap

AUX: AUX-couch + runners (No Measure)

2 min each leg couch stretch

2 min Runners lunge