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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.


S1: Speed Clean Ladder (Time)

15 min Power clean (4 attempts)

0-6 min Warm up technique

Bar weights



Men: 135lbs – 235lbs

Women: 95-155.


Men start at 95lbs last bar is 195

Women start at 65 last bar is 135.


Men start at 65lbs last bar is 135

Women start at beginning last bar is 95.

The goal of this is to get through the ladder as quickly as possible. Take 4 attempts. Run athletes through every ;15-:30 seconds The whole class will be on the same ladder rotating through.

Everyone waiting please help reset bars.

Score = fastest time through.

Coaches: leave all bars set up and pushed to the side between classes. Don’t break down bars each time

S2: Sport – 1krow +DU (Time)

1k Row for time

Every pull on the rower must be matched by double unders

RX+: 3 Du = 1 pull

RX: 1 DU = 1 pull

SP: 500m row with 1 to 1 DU (attempts count) and 500 row just straight rowing.

Break up reps as needed


L1: L1 – 16 min Leg City (Time)

16 min EMOM

Min 1: 14/10 cal row

Min 2: 8/6 Leg only Assault bike

Min 3: :45 wall sit

Min 4: 1 min stand on one leg with eyes closed and leg lifted out in front at 90 deg.

6 week Challenge: 8, 6,:45, 1 min

L2: Life – Thrust,Punch,Jax,Plate jump (Time)

5 rounds

20 DB thrusters 20/10

20 DB punches 20/10

40 weighted jumping jax

60 plate jumps 45/25

6 week Challenge: 10,20,30,40 10lbs-5lbs

AUX: AUX – Couch stretch (No Measure)

2 min Each side

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