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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Sport WOD 02-18-15 (AMRAP – Rounds and Reps)

Teams of 2, 35 min AMRAP:

20 Lateral Barbell Burpees

20 wallballs 20/14

10 clean and jerk

200m partner run

Partition reps as needed

Rx+ – Weight increases each round (see below).

Rx – 95/65

Sprint – 65/55

Round 1 – 95/65

Round 2 – 135/95

Round 3 – 165/105 (RX stop here)

Round 4 – 205/115

Round 5 – 235/135

Round 6 – 265/145

L2: Life 5×7 5 min AMRAPs (AMRAP – Reps)

5 min AMRAP

10 sit ups

10 air squats

—–Rest 1 minutes——–

5 min AMRAP

Box jumps or step ups 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

stair runs

—–Rest 1 minutes——–

5 min AMRAP

Cal Row

—–Rest 1 minutes——–

4 min AMRAP

Foam Roll anywhere that hurts

Every time the coach announces a 200m run you must complete it.

AUX: AUX – Couch stretch (No Measure)

2 min Each side