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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

5 Runners Lunge + Pigeon Stretch

:20 Forearm stretch (hands flipped palms facing out on ground)

S1: S1- 16 min EMOM ohs, hang, carry, (No Measure)

16 min EMOM

Min 1: 5 DB/KB OHS (try two)

Min 2: 50m sandbag or stone carry in front of body (heavy sub two 45lbs plates if needed)

Min 3: 100m single arm DB suitcase carry (Don’t lean, keep a neutral core)

Min 4: 20 DB bicep curls (just cuz)

S2: Sport-unbroken (AMRAP – Rounds and Reps)

16 min AMRAP

500 Row (must row under 1:55/2:15)

15 burpees

15 hang power snatch 95/65 must be UNBROKEN (if you break start over)

15 sit ups

10 TTB

RX+ 1:45/2:05, 115/75

RX as written

SP: 2:05/2:30, 65/45, hanging knee tucks

Row times are not suggestions they are REQUIREMENTS

L1: L1 – 16 min plank,updown, (No Measure)

16 min EMOM:

Min 1: 80 high plank leg pulses upward each side( single leg)

Min 2: 20 up downs

Min 3: 30 russian twist + press between reps 1 DB 20/15-10lbs

Min 4: 40 single leg DL (1 DB)

RX:as written

SP: 15/5lbs

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

5 rounds

20 DB thrusters 20/10lbs

20 DB punches 20/10lbs

40 weighted jumping jax 5/2.5lbs

60 plate jumps 45/25lbs

3 DB stair climbs

RX: as written

SP: 15/5lbs

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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