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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: Sport – team 3 individual (Time)

3 person teams, one person completes all reps of each movement they choose.

2 rounds

40 clean and Jerk 75/45 (person 1)

30 clean and jerks 95/65 (person 2)

20 clean and Jerks 115/75 (person 3)

40 burpees (person 1)

30 burpee box jumps (person 2)

20 burpee box step overs w/DB 30/15 (person 3)

40 Sit ups (person 1)

30 V ups (person 2)

20 GHD sit ups (person 3

****One person will be rowing at all times. Every calorie will subtract 1 second.

RX+: 95/65,115/75,135/95, 40/20

RX as written

SP: 65/35, 75/45, 95/65, 20/10

L1/2: 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.

JUST MOVE: 4 min AMRAPS 2 min rest

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold