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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – team running heavy (Time)

Partner workout

100 clean and jerks

100 pull ups

100 GHD sit ups

Every 2 minutes you both must run or row 200m. Start with 200m on first minute.

RX+:155/95

RX: 115/75

SP: 75/45 ring rows

One working at a time. partition reps as needed. C&J should be heavy.

40 min cap

Life – 6×5 min AMRAPS (AMRAP – Reps)

5 min AMRAP

3×15 m Shuttle sprint (each shuttle = 10 reps)

10 air squats

—–Rest 1 minutes——–

5 min AMRAP

10 Box jumps 24/20

5 push ups

—–Rest 1 minutes——–

5 min AMRAP

10 GHD back ext 45/25

5 v ups

—–Rest 1 minutes——–

5 min AMRAP

10 Single DB russian twist

5 burpee with DB (must press DB at top) 20/10lbs

—–Rest 1 minutes——–

5 min AMRAP

40 single unders (Must do a set of 20 or you get 0 reps) divide all number by 5 for reps.

20 mountain climbers

—–Rest 1 minutes——–

5 min AMRAP

10 Cal Row

10 lunges

—–Rest 1 minutes——–

4 min AMRAP

Foam Roll anywhere that hurts

AUX: Aux wod (No Measure)

5 rounds

10 call assault 10 GHD sit ups rest :30 seconds