Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
S1: Sport 4 min AMRAPS x 7 (AMRAP – Reps)
Team WOD 3-4 people
4 min AMRAP
Cal on Assault bike
—–Rest 2 minutes——–
4 min AMRAP
Rope climbs
—–Rest 2 minutes——–
4 min AMRAP
Power Clean 165/105
—–Rest 2 minutes——–
4 min AMRAP
Front squat 165/205
—–Rest 2 minutes——–
4 min AMRAP
burpee with DB (must press DB at top) 50/30
—–Rest 2 minutes——–
4 min AMRAP
Double unders (Must do a set of 20 or you get 0 reps) divide all number by 10 for reps.
—–Rest 2 minutes——–
4 min AMRAP
Foam Roll anywhere that hurts
RX+ 205/125 70/40
RX as written
SP 135/85 40/20 DU can be broken however
L1: Life – 6×5 min AMRAPS (AMRAP – Reps)
5 min AMRAP
15 m Shuttle sprint
—–Rest 1 minutes——–
5 min AMRAP
Box jumps 24/20
—–Rest 1 minutes——–
5 min AMRAP
GHD back ext 45/25
—–Rest 1 minutes——–
5 min AMRAP
burpee with DB (must press DB at top) 20/10
—–Rest 1 minutes——–
5 min AMRAP
single unders (Must do a set of 20 or you get 0 reps) divide all number by 10 for reps.
—–Rest 1 minutes——–
5 min AMRAP
Cal Row
—–Rest 1 minutes——–
4 min AMRAP
Foam Roll anywhere that hurts