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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 bottom of squat hold (use pole if needed)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

S1: S1- Flight simulator (Time)

Flight Simulator

Double Unders


All sets must be unbroken

If you break the set, you must start it over again

You must also stop the rope between each set.

If you have time 3x max set pull ups + 10 GHD sit ups.


RX: 1/2 reps DU

SP: NEW TO DOUBLE UNDERS. GOAL complete 20 total DU’s

S2: Sport – 2x8min AMRAP rounds of stuff (AMRAP – Reps)

8 min AMRAP

30 air squats

10 pull ups

——rest 1 min—-

8 min AMRAP

10 DB Hang clean

5 DB up downs

RX+:50/30 3 muscle ups

RX: 40/20 as written

SP: 30/15 ring rows


L1: L1-16min EMOM sliding lunge leg only (No Measure)

16 min EMOM (4 rounds)

min 1: 20 total sliding side lunge

min 2: 10/8 leg only assault

min 3: 50 bicycle crunches

min 4: 25 goblet squats 35/18lbs

RX: as written

SP: 26/10lbs

JUST MOVE: 1/2 reps

L2: Life- goblet,row,kbs,burb (Time)

100 Goblet Squats 44/26lbs (every 25 run 200m or bike 12/7 cal)

1 K Row (Every 500m run 200m or bike 12/7 cal)

30 burpees

RX: as written

SP: 35/10lbs

JUST MOVE: Sp weight Half the reps

AUX: AUX coaches choice (No Measure)

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