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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up A (No Measure)

8 minute AMRAP

200m Row ~ 85% effort

10 GHD Sit Up

10 Wall Balls with a moderate weight

10 KB Swings with a moderate weight

SPORT

S1: Rear Foot Elevated Split Squat (5-5-5-5)

Every 3 minutes for 15 minutes

Barbell Rear Foot Elevated Split Squat

Take 6 minutes to build to working weight, then:

Min 6: 5 reps each leg

Min 9: 5 reps each leg

Min 12: 5 reps each leg

Min 15: 5 reps each leg

S2: Metcon (AMRAP – Reps)

6 Rounds

Sprint 200 meters

Max Reps Unbroken C2B

Rest 90 seconds

Score = total reps

RX+: Muscle Ups

RX: As written

SPRINT: Sub Ring Rows + Close Grip Push Ups or Ring Dips

* Reps have to be done unbroken.

LIFE

L1: Metcon (No Measure)

EMOM x 15 Minutes (5 sets)

Min 1: 15 Goblet Squats

Min 2: 15 Step Ups w/ KB in Goblet Hold

Min 3: 20 Meter Lid Drag (Denver: 20 meter Bear Crawl)

L2: Metcon (Time)

5 rounds for time:

400 meter run

30 Kettlebell Deadlifts, 35/26

20 Push Ups

25:00 Time Cap