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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sled (No Measure)

15 MIn EMOM

min 0-3 warm up set up

Even: 20m sled push outside

Odd: 20 hanging knee tuck

S2: DT (Time)

“DT”

5 Rounds for time:

12 Deadlift

9 Hang Power Clean

6 Push Jerk

Rx+: 155/105

Rx: 135/95

Sp: < or = 95/65

L1: L1 – 18 min shuttles (No Measure)

18 min EMOM

Min 1: 4 shuttle sprints 20m

Min 2: 1 walking DB OH lunge 20m

Min 3: bear crawl 20m + side shuffle 20m of eachx2

6 week challenge

Min 1: 3 shuttle sprint

Min 2: walking lunge

Min 3:3x side shuffle

L2: Life – high knees 4 rounds (Time)

4 rounds

40 high knees

20 KB squats

10 plank walks (elbows to top of pushup, updown = 1)

10 v ups

800 run as a buy out

6 Week Challenge:

4 rounds

40 high knee walks (don’t jump)

20 Air squats

10 plank walks (elbows to top of pushup, updown = 1)

10 knee tucks while lying on back

400 run as a buy out

AUX: AUX coaches choice (No Measure)