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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Front Squat (No Measure)

500M Row

6 min AMRAP

2 air squats + 30 sec hold at bottom

20 arm swings up and down

:30 forearm stretch (hands on ground wrists facing away from body)

5 air squats

SPORT

S1: Front Squat (3 rm)

Establish a Heavy 3 rep front squat 16 min EMOM (Every 2 min)

0-3 warm up

3 min 5 reps 50%

5 min 5 reps 70%

7 min 3 reps 80%

9 min 1 rep 90%

11 min 3 rep 85%

13 min 1 rep 90-95%

15 min 3 rep 90%+

Last done 6/3/15

*Percentages based on 1RM Front Squat. Last set should be based on feel, 90% is a suggested number and should be adjusted accordingly.

S2: Squat clean + KB 10-1 (Time)

10-1

Squat Clean

1-10

KB Swing

Rx+: 155/105, 70/53

Rx: 115/75, 53/35

Sp: 75/55, 35/26

Done 6/3/15

*10 cleans/1 swing-9 cleans/2 swings…etc

20 min Cap

LIFE

L1: Metcon (No Measure)

Every minute for 16 minutes (4 sets):

Min 1: 15 DB Bent Over Rows 20/10

Min 2: 20 DB Snatch

Min 3: 20 Walking Lunges

Min 4: 20 grasshoppers

L2: Life 500 row buy in 20 min (Time)

500 row

5 Rounds

10 Ring Rows

15 Wall Balls 20/14

30 Russian Twists w/ Med Ball

500 row

*20 Min Cap

AUX: Metcon (No Measure)

25 GHD’s in a row

3 min couch stretch each leg.

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