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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General B (No Measure)

750m row @ moderate pace, then:

3 rounds

7 empty barbell thruster

5 spiderman lunge per leg

5 nice and easy burpees

SPORT

S1: Hang Power Clean (3 @ 50-65%)

18 min EMOM

0-6 min Warm up + technique

(work on foot position of catch.

Rigid stable back no Bambi)

Odd: 3 Hang Power Cleans 50-65% (Speed)

Even 1-8 sec negative on pull up from C2B position

S2: Metcon (Time)

16 Shoulder to OH

14 Power Clean

12 front squats

10 Deadlifts

Add weight after each movement.

This is a full sprint.

RX+ 135-185-205-255/95-105-125-175

RX 95-125-145-195/65-75-95-115

SP 75-105-125-175/45-55-65-95

8 min cap

LIFE

L1: Metcon (Calories)

18 min

16 min Assualt bike At the top of every

odd min do 10 goblet squats

Even min 10 push ups

16-18 min max v ups

L2: Metcon (Time)

3 rounds

40 DB shoulder Press 20/10

30 DB Hang Clean

20 DB Front Squat

10 DB deadlift

400 run or row

Two dumbbells