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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 bottom of squat hold (use pole if needed)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

S1: S1 – Front Squat (Weight)

16 min EMOM

Min 0-4 warm up

Min 4: 20 reps

Min 6: 5 reps 80-85%

Min 8: 5 reps 80-85%

Min 10: 5 reps 80-85%

Min 12: 5 reps 80-85%

Min 14: 5 reps 80-85%

S2: Sport – progression (Time)

2 box jumps or steps ups 24/20

2 toe to bar

2 DB shoulder to OH

800m run or row (subtract 200m each round, ending at 200m)

Progress to:

4/8/16/32 reps

RX+: 50/30lbs


SP: 30/10lbs

22 min cap

Change added run

L1-16 min EMOM ski erg (No Measure)

16 min EMOM

1 Min: 200m ski erg

2 Min: 80 jumps total clock jumps on 25lbs plate. (3,6,9,12 o’ clock)

3 Min: 5 man makers 20/10lbs

4 Min: 50 side crunches

RX: as written

SP: 15/5lbs

JUST MOVE: Half Reps

Stagger starts since there are only 2 ski ergs or banded tricep extensions

L2: Life – BJ,Burp,Thrus,row,run (Time)

5 Rounds for Time

10 Box Step Ups 20/16″

10 Burpees

10 Thruster with PVC

20 banded side leg lifts (standing band at ankles lift leg out to side)

400m run

JUST MOVE: Half reps

Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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