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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Linear Dynamic Warm Up A (No Measure)

5-10-5 Shuttle x 3 reps

Walking Knee Pulls x 10 meters

Walking Knee Cradles x 10 meters

Walking Quad Stretch x 10 meters

10 push ups

S1: S1-Rope climbs (No Measure)

10 min EMOM

Min 0-4: instruction on ropes


3 rounds

Even min: 1-3 rope climbs

Odd min: 10-15 GHD sit ups

S2: 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.

L1: L1 – 16min sprint,ohlunge,kbs,rowfast (No Measure)

16 min EMOM

Min 1: 4 shuttle sprints 20m each

Min 2: 20m med ball OH walking lunge 14/10lbs in place

Min 3: 25 KB swings 35/26lbs

Min 4: 1 min row above 80 strokes per minute.

RX: as wirtten

SP: 26/10lbs 10/6-4lbs

JUST MOVE: SP weight 1/2 reps

L2: Life 1000 row buy in 20 min (Time)

1000 row


4 Rounds

15 Ring Rows

15 Wall Balls 14/10lbs

15 V up


1000 row

RX:as Written

SP: 10/4lbs

JUST MOVE: SP weight 1/2 reps

*20 Min Cap

AUX: AUX – run easy (No Measure)

Easy 800m run

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