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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

SPORT

S1: Muscle up (MU)

15 min Muscle up work

0-5 min Work on Reaching feet on forward swing and pulling rings overhead on back swings

5-10 min Work on low rings rotating over into catch position. Use feet.

10-15 min practice some spotted MU

S2: Project Rise Beep Test (AMRAP – Rounds)

“Project Rise Beep Test”

EMOM for as long as possible, add 1 rep

per minute until failure.

2 Thrusters

2 KB Swings

2 Burpees

Rx+: 95/65, 70/53

Rx:75/55, 53,35

Sp: Empty Barbell, 35/26

*This is treated as a death by. You will add 1 rep per minute until failure. “EMOM/Death By” will begin at 2 reps.

** Score is highest round completed.

LIFE

L1: L1 – 15 min EMOM (No Measure)

15 min EMOM

1 Min: 20 DB thursters

2 min: 80 mountain climbers

3 min: 50 hip taps (in push position)

6 week CHALLENGE: 14,50, 25

L2: 20 min Life 10’s (Time)

20 min AMRAP

10 Ground to OH with Plate 45/25

10 cal Row

10 KB side lunge 44/26

10 push ups

10 up downs
6 week challenge: 14 min AMRAP

AUX: AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch