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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

warm: Abs (No Measure)

4 rounds

:20 hollow hold

20 russain twist w/plate 25/15lbs

1 min weighted planks with plate.

Do this all together as a class before wod starts.

S1: Sport – team 3 min AMRAP (AMRAP – Reps)

Teams of 2 complete

2 rounds

3 min Squat clean thrusters 115/75

3 mins of DB step ups 40/20

3 mins of Unison burpee (chest on ground together + jump and clap)

3 mins of pull ups

Rx+: 135/95, 50/30 sub muscle ups if you have them

Rx: as written

Sp: 95/65, 30/15

6 week challenge: empty bar 20/10lbs

L1: Life 3x10min AMRAPs (AMRAP – Reps)

For time:

—–AMRAP 10 min——

20 KB swings russian 44/26lbs

50 Single Unders

—–AMRAP 10 min—–

200m run or row

20 DB front squat 30/15lbs

20 Flutter Kicks (4 count)

—-AMRAP 10 min—-

10 sit-ups

5 burpees

3 stair climbs

*score is total reps from all rounds

Rx: as written

Sp: 35/26lbs 20/10lbs

6 week: 18/10lbs kettlebell 10/5lbs Dumbells

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm

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