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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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L1: Life- linchpin 7/25/16 (Time)


3 Rounds for time of:

400m run

15 Knees-to-elbows

50 single arm Russian kb swings 35/18lbs

3 Rounds for time of:

50 Air Squats

25 ring rows

30 DB hang cleans 20/10lbs

21-15-9 reps for time of:

Row, Calories

DB bench press

Sit ups

*50 min cap


Rx: as written

Sp: 15/5lbs, 26/10lbs

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Sport – Partner girls wod (AMRAP – Rounds and Reps)

45 min clock get as far as you can. One working at a time.

The 2 min rest is when you will clean up/get and set up your equipment for the previous/next workout.

“Grace” 30 clean and Jerks 135/95

—–Rest 2 min—-

“Helen” 3 rounds

400m run

21 KB swings 53/35

12 pull ups

—–Rest 2 min—-

“Diane” 21-15-9

Deadlift 225/155


—–Rest 2 min—-

“Fran” 21-15-9


Pull ups

—–Rest 2 min—-


Double unders

sit ups

—–Rest 2 min—-

“Nasty Girls”

3 rounds for time of:

50 Squats

7 Muscle-ups

10 Hang power cleans 135/95

RX+: as written

RX: Mod MU or HSPU

SP: 95/65, 165/105, 65/35, 35/18lbs

scoring = each girl counts as a round. reps will be reps of partial wod completed.

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm

Coaches Choice (No Measure)

25 min AMRAP

327M Row

67 KB swings 44/26lbs

10 DB clean and Jerk 30/20lbs

6 burpee box jumps or steps 20/16″

171 jump rope

62 air squats

Every 3 minutes run or row 200m w/med ball

-327,000 people are living with Leukimia

-67,000 will die from Blood cancer this year

– 10 times more likely in adults than kids

-6th most common cancer

– 171,000 people will get diagnosed this year.

– Every 3 minutes someone gets diagnosed with Leukimia

– 14%-62% increase in survival rate since 1960

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