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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)


S1: Metcon (Weight)

12 min EMOM

0-3 Warm up

1 min 12 Snatch grip RDL’s

2 min 8 Power Snatches

3 min 4 OHS

Score is weight

S2: Metcon (AMRAP – Rounds and Reps)

“Tanna Rae’s B-day WOD”

TR used to weigh 225lbs. She has lost close to 100lbs. We will do a WOD to honor that.

20 min AMRAP

5 pistols

10 KB Swings

15 box jumps/step ups 24/20

1 min hold with a weight (you must hold weight above your belly, meaning you cannot farmers carry it. If weather is good we will make you walk outside otherwise you just have to stand. Standing tall weight/s above top of belly.)

RX+ 100/70 KB 70/53

RX 75/50 KB 53/35

SP 50/30 KB 44/26

Scale pistols as needed

TR you have to use 100…


L1: Metcon (No Measure)

12 min EMOM

1 min 20 1-legged deadlift w/kb or DB

2 min 15 DB snatch

3 min 20 air squats (Change foot position every 5 squats)

L2: Metcon (AMRAP – Reps)

5 min row for Cal

rest 1 min

5 min assault for Cal

rest 1 min

5 min burpee

rest 1 min

5 min AMRAP 5 sit ups + 5 WB 20/14

(Each round of the last AMRAP = 5 cals)

Score is total Cal/reps

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