Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S1: Simon & Garfunkel (AMRAP – Reps)
26 Minute AMRAP
In teams of 2
Partner A runs one 400M Sprint
Partner B does AMRAP Wall Balls until A gets back.
Switch and repeat. (score is reps of Walballs) (Each person only runs once and Wallballs once)
Partner A runs 400 M
Partner B does AMRAP Goblet Squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt
Partner A runs 400 M
Partner B does AMRAP Single Unders
Switch and repeat. 10 Single Unders= 1 pt
Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
Burpee = 1 pt
If above is completed in less than 26 minutes, start over and continute until 26 minute cap.
Rx: 20/14, 35/26
Sp: 14/10, 26/18
L1: Life – Team 4×7 min AMRAP (Time)
4×7 min AMRAP
In teams of 2 complete
7 min AMRAP
max meters row while partner holds plank
—–rest 1 min——
7 min AMRAP
Max goblet squats 35/26 while partner holds wall sit
—–rest 1 min——
7 min AMRAP
Max hang clean 30/20 while partner holds DB OH 20/20
—–rest 1 min——
7 min AMRAP
Max meters run together with partner (both have to be running)
—–rest 1 min——
3 min Max GHD sit ups (Sub v ups if needed)
6 week challenge: 18lbs
AUX – Child’s pose (No Measure)
3 min Child’s pose