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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee


S1: Bench Press (10-10-10-10-10)

Every 2 minutes for 10 minutes (5 sets):

Bench Press x 10 reps

S2: Neutral Grip Dumbbell Shoulder Press (3xAMRAP)

“Rest Pause” Neutral Grip Dumbbell Press

Each dumbbell should be somewhere near 25% of your 1RM Strict Press (200lb barbell strict press, use 50# dumbbells).

After building up to your working weight across 2 or 3 sets, do a max effort set. Take 15 deep, slow breathes and do another max effort set. Rest for 15 deep breathes and do one more max effort set.

S3: Metcon (AMRAP – Reps)

10 Minute AMRAP

3 Squat Snatch

6 Burpees Over Bar

12 Toes to Bar

RX+: 135/95

RX: 95/65

SPRINT: Front Squat + Hanging Knee Raises


L1: Metcon (No Measure)

EMOM x 15 Minutes (5 sets)

Min 1: 15 Dumbbell Shoulder Press

Min 2: 20 KB Swing

Min 3: 50 Meter Kettlebell Bottoms Up Carry (1-arm down, other arm back)

L2: Metcon (AMRAP – Reps)

20 Minute AMRAP

15 Calorie Row

30 Sit Outs

100 Single Unders

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