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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – clean and Jerk (Weight)

16 min EMOM

Min 0-4 technique

Min 6: 5 reps

Min 8: 3 reps

Min 10: 1 rep

Min 12: 1 rep

Min 14: 1 rep

Work up to a max

Sport – g20, (Time)

10 clean and jerks


3 rounds

5 reps TTB + pull up

15 hand release push ups


20/12 cal assault bike

RX+ 205/125

RX 155/105

SP: 125/75

L1: L1-16min linetouch,russainsitup,singlelegjump,curlpress (No Measure)

16 min EMOM

Min 1: 30 Single leg clock touches (stand on one leg reach with hand and touch ground at 9,12 and 3 o’clock. 40 touches total) STAND TALL AFTER EACH TOUCH.

Min 2: 20 Russian sit ups w/DB 20/10lbs

Min 3: 80 single leg line jumps (jump over a crack in the mats 80 times)

Min 4: 20 bicep curl into a shoulder press 20/10lbs

RX: as written

SP: 15/5lbs

L2: Life – 20 minAMRAP lunge,wb,vup,manmake (Time)

20 min AMRAP

200m run

20 jumping lunges

15 wall balls 14/10lbs

10 v ups

5 man makers 20/10lbs (PLEASE SQUAT)

RX: as written

SP: 15/5lbs

AUX: AUX – core mobility (No Measure)

3 x 15m lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

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