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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Game short (No Measure)

2 rounds

8 squats

8 toe touches

8 arm swings

S1: Sport – Partner 3 wods etc (Time)

As a team of 2 (partition as needed)

6 Rounds for time of:

10 DB lunge 70/50lbs

10 Squat snatch 135/95

20 Box Jumps 24″/20″

6 Rounds for time of:

21 Wallballs 20/14

15 Toes-to-bar

9 Power Snatch 135/95

For time:

100/75 Pull-ups, strict (each person gets an attempt then run)

*every time you break run 200m partner run

RX+: as written

RX: 95/65

SP: 75/45

Band pull ups as needed. Shouldn’t be doing sets larger than 15.

L1: Life-team 35min AMRAP (AMRAP – Rounds and Reps)

35 min AMRAP (teams of 2)

60 stick jumps partner holds wall sit

25 partner med ball pull overs

10 man makers 20/10 partner holds plank

7/5 cal assasult bike (each)

400m run or row (together)

AUX: AUX – core mobility (No Measure)

3 x 15m lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

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