Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S2: Sport – Team run AMRAP, HPC,BS,DU,BURP (Time)
In teams of 2
Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans until A gets back.
Switch and repeat.(Each person only runs once and C and J’s once)
Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once.
Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat.
Partner A runs 400 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
LIFE
L1: 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 Squat 44/26 until A returns.
Switch and repeat.
Again, each person only runs once and squats once.
Partner A runs 400 M
Partner B does AMRAP Split step jump rope
Switch and repeat.
Partner A runs 400 M
Partner B does AMRAP Burpee box jumps 24/20″
Switch and repeat.
Burpee = 1 pt
Partner 800m Run or row to finish
Score = time – reps/points (add up points and subtract reps)
Wallball = 1 pt
Goblet squat = 1 pt
Split jumps= 1 pt
Burpee = 1 pt
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.