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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – general + core (No Measure)

400m run

2 rounds

20 arm swings side + up and down

15 air squats

Coaches lead core. Everyone does together at the same time.

3 rounds

40 crunches

12 russian sit ups 18/10lbs

1 min plank

S1: S1 – Ropes + HS (No Measure)

16 min EMOM

Min 0-4: instruction on ropes

Even Min: 1-3 rope climbs

Odd Min: :30 HS hold (sub belly facing or pike if needed)

S2: Sport – Rope climbs + running etc (Time)

1000m Row

10 Rope Climbs, 15 ft

400m Run

8 Rope Climbs, 15 ft

30 GHD sit-ups

6 Rope Climbs, 15 ft

20/12 Calories, Assault Bike

4 Rope Climbs, 15 ft

20 Burpees

2 Rope Climbs, 15 ft

RX+: as written

RX: half rope climbs

SP: Double rope climbs as ring rows flipped grip one ring

L1: L1 – 16min Row,Shoulder touch,Glute bridge,stepup (No Measure)

16 min EMOM

Min 1: 10/7 backwards pedal leg only assault bike

Min 2: 60 Plank Shoulder Touches

Min 3: 20 Glute Bridges (3 sec hold at top)

Min 4: 30 box step ups 20/16″

L2: LIFE- 4-4min AMRAPs (AMRAP – Rounds and Reps)

AMRAP 4 minutes:

10 DB front squats 20/10lbs

10 DB deadlifts

10 DB lunges

200m run

RX: as written

SP: 15/5lbs

6 week: SP weight

then, rest 1 minute. Repeat for 4 times total.

*Score is total rounds and reps of your lowest scoring round

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm

Kids Warm Up Game

K3: Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

3 Toes to bar

5 Push ups

7 Handstand kick ups

K1: Warm-up (No Measure)

Mixed Tabata (Coaces Choice)

Kids Strength/Skill

K2: EMOM Air Squats & Push Ups

Every 30 second on the min. 5 Air Squats and then 5 Push ups for 5 min

Kids WOD

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