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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Deadlift/Squat General (#1) (No Measure)

15 Cals Assault Bike & Row

Then…

6 Min AMRAP

5 Burpees

5 Jumping Squats

5 Back Extensions (GHD)/Superman

10 Alternating Dead Bugs

SPORT

S1: Back Rack Lunge (6×6)

Back Rack Lunges

Every 2 minutes for 15 minutes (6 sets):

Focus: Standing up out of lunge. Not rocking forward or letting toso collapse.

Minute 0-4: Warm-Up/Technique

Minute 4: 6/Leg

Minute 6: 6/Leg

Minute 8: 6/Leg

Minute 10: 6/Leg

Minute 12: 6/Leg

Minute 14: 6/Leg

Rx+: 155lbs-135lbs/105lbs-95lbs

Rx: 115lbs-95lbs/80lbs-65lbs

Sp: 75lbs-55lbs/Empty Barbell

*Ask your coach before exceeding these suggested weights. This is a good day to be humble.

S2: Bad Attitude (AMRAP – Reps)

“Bad Attitude”

With a 15 minute running clock:

Every 3 minutes complete:

200m Row + AMRAP Squat Clean to Overhead in remaining time.

*Your score is the total number of cleans you complete in each of the five 3-minute rounds.

Rx+: 155/105

Rx: 135/95

Sp: = or < 95/65

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 12 Exploding Burpee (Jump High)

Min 2: 20 Weighted DB lateral Lunges 20/10

Min 3: 20 Wall Balls

L2: Metcon (AMRAP – Reps)

For total reps:

60 seconds max Sit-Ups

60 seconds max Jumping Squats

60 seconds max Russian Twists/Med Ball 20/14

60 seconds Rest

Repeat for 4 total rounds (16 minutes)

Score = total reps