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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up Z (No Measure)

500m row 200 of the meters row arms only at 80+ strokes per minute ARMS ONLY

3 rounds

10 plate ground to Overhead 15/10lbs

10 russian twist with plate

10 scap push ups

10 plate squats

S1: S1- Clean Speed Ladder (Weight)

16 min

Set up various bars and do 4-5 times through roughly 5-7 bars. Loads should fall between 50-80% of max.

THIS IS AN ALL OUT SPRINT. IF YOU LOOK

SCORE = bar you warmed up to.

S2: Sport – (Time)

5 rounds

2 Squat Cleans 205/125

4 strict pull ups

18/12 hand release push ups

—-rest 2 minutes—-

50 Air Squats

25 Push Jerks 135/95

50 Air Squats

Rx+:as written (Sub HSPU if needed)

Rx: 155/95, 95/65 8 kipping pull ups 18/12 push ups

SP: 95/65, 65/45 16 ring rows 12 push ups

CHANGE: 3 vs 5 rounds

L1: L1-16 min EMOM plank wall sit (No Measure)

16 min EMOM:

Min 1: 60 sec low plank (on elbows)

Min 2: 30 DB thrusters 20/10lbs

Min 3: Lunge + arching single arm shoulder press 20/10lbs

Min 4: 10-15 burpees

RX: as written

SP: 15/5lbs

JUST MOVE: SP weight 1/2 reps

L2: Life – Long GHD etc (Time)

Every time you stop moving you have to do 20 squats

40 GHD Sit-ups

300m row

50/30 Calories, Air Assault Bike

300m row

100 Empty Bar Thrusters

300m row

30 Burpee Box Jumps 20/16

300m row

50 PVC OHS

300m row

50 DB clean and jerks 30/20lbs

300m row

RX: as written

SP: 20/10

JUST MOVE: Half reps

25 min cap

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups