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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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

15 Cals Assault Bike & Row



5 Burpees

5 Jumping Squats

5 Back Extensions (GHD)/Superman

10 Alternating Dead Bugs


S1: Deadlift (1 RM)

18 min EMOM

Min 0-4: Warm up to 50%

Min 4: 10 reps 50%

Min 6: 5 reps at 70%

Min 8: 5 reps at 80%

Min 10: 1 rep 85-90%

Min 12: 1 rep 95%

Min 14: 1 RM attempt

MIn 16: 1 RM attempt

*** Listen to your body. If your back is saying don’t do it, it is probably smarter than your ego.****

S2: 2k Row Death by Burpee (Time)

2k row for time with death by burpee

When the clock hits 1 min you will stop rowing and do 1 burpee. When it hits 2 min you will do 2 burpees…etc You will go until you finish or cannot complete the burpees in the time cap.

Score is time. If you don’t finish please score time as 20 min and in notes write the total meters completed.
Compare to 6/9


L1: Metcon (No Measure)

16 min EMOM

Min 1: 20 Jane Fonda leg lifts (top leg slightly behind bottom leg to make sure glutes are firing)

Min 2: 10 clock jumps

Min 3: 20 toe touches (half of a v up)

Min 4: 10 burpee with Db’s (Don’t need to clap just stand to top of deadlift)

After 16 min do 50 back extensions on GHD’s

L2: Duo of Death (Time)

Duo of Death

30-25-20-15-10-5 of:

Wall Balls,

Box Jumps

Rx+: 20/14

Rx: 14/10

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