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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Body/Core Stability (No Measure)

2 Min Row

Then..

3 Rounds

10 Face Pulls Red/Orange

5 Scap Pull Ups

:45 Plank (Alternating Elevation of Right & left leg and arm)

SPORT

S1: Bench Press (The 3’s)

Focus: Speed of reps

Start with the empty bar do 3 reps.

Then partners quickly add

Guys 10lbs (each side)

Girls 5lbs (each side)

Keep climbing in weight until you fail. Rest roughly 2-3 min and repeat for 3 rounds.

Groups of 3-4

18 min cap

Score is highest weight hit for 3.

S2: Metcon (AMRAP – Reps)

Triple Threat WOD (Rise has 4 teams competing including coach Casey. Go support at CF Cherry Creek)

Teams of 2-3

6 minutes to:

Run 1,000m

5 minutes to:

Row for max calories

4 minutes to:

Do max burpees over the rower

3 minutes to:

max single unders w/beaded rope

Score = (seconds remaining after 1000m run) + (calories) +(burpees) + (single unders)

LIFE

L1: Metcon (No Measure)

12 min EMOM

1 min: 3 stair runs

2 min: 20 weighted Jax (thats the cool way to say jump jacks) 5/2.5lbs

3 min: 40 flutter kicks

Then

6 min AMRAP

5 jumping squats

5 cal assault bike

L2: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

50 banded face pulls

40 strict press 20/10

30 bicep curls

20 single arm DB OHS

10 DB burpees