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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up -Upper Body General (#1) (No Measure)

400m Run or row

3 Rounds

5 Negative Pull-Ups or ring rows

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

S1: Sport – Double date (Time)

“Double Date” (teams of 2)

8 rounds (of each) Break up however you would like. 1 working at a time (except run)

200m partner run

20 KB goblet squat

15 Hang Power clean

—–Then—-

200m lunge DB lunge

RX+155/105 70/44, 70/50lbs

RX:135/95 53/35, 50/30lbs

SP: 95/65 44/26 30/15lbs

45 min cap

Life – Team AMRAP run + WB,Goblet,Jump,Burp (Time)

In teams of 2

Partner A runs one 400M Sprint

Partner B does AMRAP Wallball 14/10 until A gets back.

Switch and repeat.

Partner A runs 400 M

Partner B does AMRAP Goblet lunges 35/18 until A returns.

Switch and repeat.

Again, each person only runs once and squats once.

Partner A runs 400 M

Partner B does AMRAP stair climbs

Switch and repeat.

Partner A runs 400 M

Partner B does AMRAP Burpee box step ups 20/16″

Switch and repeat.

Burpee = 1 pt

Partner 800m Run or row to finish

42 min cap

Score = time – reps/points (add up points and subtract reps)

Wallball = 1 pt

Goblet lunges = 1 pt

stair climbs= 5 pt

Burpee = 1 pt

AUX: AUX – Child’s pose (No Measure)

3 min Child’s pose

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