Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S1: Sport – team 3 min AMRAP (AMRAP – Reps)
Teams of 2-3 complete 2 rounds of 3 min AMRAPs:
3 min Squat clean thrusters 115/75
3 mins of DB step ups 40/20
3 mins of Unison burpee (chest on ground together + jump and clap)
3 mins of pull ups
Rx+: 135/95, 50/30 sub muscle ups if you have them
Rx: as written
Sp: 95/65, 30/15
LIFE
L1: Life – 3 min AMRAP (AMRAP – Reps)
Teams of 2 complete 2 rounds of:
3 mins of KB Swings
Run 200m together
3 mins of Wall-Balls
run 200m together
3 mins of Goblet Squats
run 200m together
3 mins of Unison burpees (same as
sport)
run 200m together
Rx: 35/26, 20/14
Sp: 26/18, 14/10
AUX: Aux a little extra (No Measure)
4 rounds NFT
5 TTB
5 Pull ups
try to connect these
RX+ 3 Bar MU
2 min each side banded hip stretch