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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: S1 – Glutes (No Measure)

4 min EMOM

20 back stepping lunges

4 min EMOM

5 explosive DB jumping squats. Must be reactive (no pause)

4 min EMOM

20 banded goblet half squats choose weight

4 min EMOM

20m banded side step (hips in please

S2: Sport – ass,wb,GHD (Time)

4 rounds

25 Cal Assault

25 Wall Balls 20/14

20 GHD

RX+: 30/20lbs

RX: as written

SP: 14/10

Stagger starts on the 2 minute with fastest atheltes out first.

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

20 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 – (Time)

2 rounds

30 hip taps

30 kettlebell swings 26/18lbs

20 jump squats

20 jumping lunges

10 russian sit ups 26/18lbs

10 sit ups


400 run/row

80 punches 15/5lbs

:70 plank

60 no squat wb 6/4lbs

50 single leg deadlift (kb in oppiste hand) 26/18lbs

40 KB bicep curls 26/18lbs

30 KB delt raises (1 KB out in front)

20 up downs

10 KB thrusters 26/18lbs

400m run

25 min cap

AUX: AUX- banded hip stretch (No Measure)

band on rig knee height

single leg stretch as far back as possible sit tall. Face rig

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