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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – Team run AMRAP, HPC,BS,DU,BURP (Time)

In teams of 2

6 min amrap

Partner A runs one 200M Sprint

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

Switch and repeat.

—-rest 2 minutes—-

6 min amrap

Partner A runs 200 M

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

Switch and repeat.

Again, each person only runs once and squats once.

—-rest 2 minutes—-

6 min amrap

Partner A runs 200 M

Partner B does AMRAP Double Unders

Switch and repeat.

—-rest 2 minutes—-

6 min amrap

Partner A runs 200 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

L1: Linchpin LIfe 4/10/16 (Time)

For time:

300 Single unders

75 DB hang cleans 20/10lbs

40 DB thrusters 20/10lbs

6 Rounds for time:

10 DB snatch 20/10

2 Rounds of “Cindy” with ring row

For time:

75 DB shoulder press

1 mile run.

42 minute cap

RX: as written

SP: 15/5lbs

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.