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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – abs (No Measure)

400m run or row

2 rounds

10 scap pull ups

5 Toe to bar or hanging knee tuck

10 tin man kicks

Coaches lead this. Do all together as a class.

2 rounds

10 sit ups

10 med ball russian twist 20/10lbs

1 min plank

S1: S1 – Technique Thursday (Intro to sport) (No Measure)

20 min

Min 0-8 Clean

Min 8-13: Jerk

Min 13-20 Clean and Jerk

Nobody goes heavier than 95/65lbs

Coaches will spend the majority of the designated time doing reps, partial reps and holds with the empty bar. There will be some conditioning in this.
If your technique is too good to use such light weights we recommend doing a 2 mile run in hopes to reduce your ego.

S2: Sport – SQT + some (Time)

1 round

10 power snatch 95/65

200m run or row

——Rest 1 min—–

2 rounds

10 power clean 115/75

200m run or row

—–Rest 1 min —-

3 rounds

5 Squat clean 135/95lbs

200m run or row

RX+ 95/65, 135/95, 185/115

RX: as written

SP: 75/45, 85/55, 95/65

6 week challenge: empty bar the whole time.

L1: L1- 16 min KBDL,Russiantwist,run,clamshell EMOM (No Measure)

16 min EMOM

Min 1: 30 Deadlifts w/KB 44/26

MIn 2: 24 russian twist + press with plate 25/15

Min 3: 200m run or row

Min 4: 50 banded clam shell lifts (25 each side)

RX: As written

SP: 35/18lbs, 15/10lbs

JUST MOVE: Half Reps

L2: Life – bent row, split squat,up down c&J, fondus (Time)

4 rounds

20 DB bent over row 20/10lbs

20 Split squats (leg on bench)

10 up down DB clean and jerk

30 jane fondas

200m run or row

RX:as written

SP: 15/5lbs

JUST MOVE: 3 rounds

AUX: AUX – Plank Climbers (No Measure)

Every 1:30 for 5 rounds:

:20 Plank + 20 Mountain Climbers

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