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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

10 Runners Lunge + Pigeon Stretch (5ea leg)

SPORT

S2: Snatch Balance (3rm)

12 min EMOM

0-3 warm up

3 min: 5 OHS 60%

4 min: 6 DB step ups

5 min: 3 snatch balance 60%

6 min: 6 DB step ups

7 min: 3 snatch balance 70%

8 min:6 DB step ups

9 min: 3 snatch balance 80%

10 min:6 DB step ups

11 min: 3 snatch balance 90%

S2: Sport-100cal row (Time)

100 cal row for time

Every time you take a pull on the rower you have to do 1 rep of the following movements to earn that one pull. Time stops when you reach the 100 calories and have completed all the reps need to accomplish your 100 calories. You can choose which of the below movements you would like to do.

Example: I hate burpees so I choose only to do thrusters and WB. I do 10 of each. I then can get on the rower and do 20 pulls. I repeat whatever rep scheme until 100 cal are rowed. 75 cal in I decide I hate thrusters and WB too. I succumb to doing burpees to finish it out.

Burpees

DB thruster 40/20

Wallball 20/14

RX+: 50/30 30/20

RX: as written

SP: 30/15, 14/10

LIFE

L1: Life-12minEMOM (No Measure)

12 min EMOM:

Min 1: Supine Hamstring Curl on Med Ball x 12 reps

Min 2: 20 Bent over Db row

Min 3: Front Delt Raise x 20 reps

Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8

L2: Metcon (Time)

For Time

24-21-18-15-12-9-6-3

Burpee To Plate

Air Squat

Plate Ground to Overhead, 45/25

*18 Min Time Cap

AUX: aux – bicep (No Measure)

3×20 bicep curls

4 min sit on feet. keep ankles underneath.