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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Sport – one works one rests. (Time)

Partner wod

5 rounds

21 KB swings 53/35lbs

14 box jumps 20/14

7 push ups

Each partner does a round while partner rests. 5 rounds each.

—–Rest 2 minutes——

5 rounds

5 power cleans 165/105lbs

200m run.

Same as above

—–Rest 2 minutes——

5 rounds

250m row

Same as above


RX: as written

SP: 115/65lbs, 35/18lbs

L2: Life Linchpin 3/13 (Time)


Kettlebell Swings 35/18lbs


—- Then 800 m run —-


DB hang squat clean 30/15lbs

empty bar OHS

—–Then 800 m run—-

3 Rounds of:

500m row

100 bicycle crunches

—- Then 800 m run

42 min cap

RX: as written

SP: 18/10lbs, 20/10lbs PVC OHS

6 week: cut reps and distance in half. SP weight.

AUX: AUX – 1 mile run or core (Time)

1 mile run


6 min plank

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