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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Shoulders + general + snatch (No Measure)

400 run

4 min amrap

10 Scap pull ups

10 PVC pass throughs

10 squats

10 floor sweeps

S1: S1 – Team sport (Time)

30 pull ups -While partner does plank or handstand hold

50 thrusters – while partner bar hangs

50 double unders – med ball leg lift position ball on feet (like yesterday’s workout)

20 – rugby med ball throws 14ft apart. mats are 4×6 (if ball touches ground go for a run)

Every time either person transitions both run a 200m with the med ball

RX+: 115/75

RX: 95/65

SP: 65/35, 14/6lbs med ball

16 min cap

Sub 150 single unders if needed

S2: Sport – Gissel’s and Anna’s Birth (Time)

Happy 30th Birthday Gissel and 32nd Anna

3 rope climbs

0 burpees

32 Pull ups

30/20 cal row

32 hang cleans 75/45lbs

30 front squats

32/20 cal row

32 double unders (sub 10 for 1 or 32 attempts)


Take your age subtract it from 60, what is left is how many burpees you have to do. So if I am 12 I have to do 48 burpees.


RX:as written

SP: 45/25lbs

20 min cap

sub 8 for one ring rows or 3 stand ups

L1: L1 – ass,highknee,kbs,twist (No Measure)

16 min EMOM:

min 1: arm only assault 8/6 cals

min 2: 100 high knees

min 3: 30 banded delt raise (band at feet) red/orange

min 4: 25 russian twists with KB 26/18

RX: as Written

SP: 18/10lbs

L2: Life – 10 rounds,gobsq,kbd,kbs,run (Time)

10 rounds

6 goblet squats 35/26lbs

8 KB deadlift

10 KB swings

200m run

RX: as written

SP: 26/10lbs

AUX: AUX – run easy (No Measure)

Easy 800m run

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