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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – Coaches vomit #1 (AMRAP – Reps)

Each workout has a 4 min cap 1 min rotation (9 total)

4 min AMRAP DB floor press 50/30 (Coach Wendy)

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4 min AMRAP max front squats 135/95 every time you break you need to add 20/10lbs (Coach Luke) from ground

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4 min AMRAP

20m shuttle sprint. After each shuttle add one up down outside(Coach Christine)

Score= total shuttles

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4 min AMRAP

DB Turkish get ups 50/30lbs (Coach Colin)

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4 min AMRAP

Max Double unders (sub single unders if needed or every 25 double taps)

Every time you break, 3 squat cleans 135/95. (Coach Krissy)

Score = DU’s

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4 min AMRAP

10 deadlifts + :20 hold at top

135/95

(Coach Brittany)

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4 min AMRAP

Max pull ups sub 3 for 1 muscle ups. (Coach/Dad Beau)

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4 min AMRAP

10 TTB + 10 GHD sit ups

(Coach Lexi)

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4 min AMRAP

20/15 cal assault bike w/ Partner. white boards at the 200m mark to play tic tac toe with partner. Play best 2-3 loser gets all your calories. (Coach Alex)

Score = calories

RX+: 185/125, 70/50

RX: as written

SP: 95/45, 30/15lbs

L1: Life- 16.1 alternative (Time)

To be completed upstairs…

With a 45 minute running clock, complete:

5 rounds

6 min EMOM

min 1: 10 GHD

min 2: 30 skier jumps

min 3: :30 plank hold

min 4: 10 wallballs

min 5: 30 mountain climbers

min 6: :30 DB Zombie Hold

then, run 1 mile (bike/row if it’s too cold)

Time Cap: 45 Minutes

*Score is your mile time at the end. :)

TGIF!!! Work hard, play hard!

AUX: AUX – Standing Straddle (No Measure)

Standing Straddle, hold for 2 minutes in the middle, hold for 1 additional minute each side

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