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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: Sport – hang clean (Weight)

7 min to establish

Establish a max 3RM hang power clean

—-Rest 1 min—-

2 min Max cleans at the same weight

Score = weight lifted + total reps as lbs

example: 200lbs clean + 20 reps in the amrap = 220

S1/2: SPORT – Big long team (Time)

For time as a 2-person team:

500 jump rope

100 cal row

100 TTB

100 DB squat cleans

30 Rope Climbs, 15 ft

*partition reps in any order. One working at a time.

RX+ 40/20lbs

RX: Half ropes 30/15lbs

SP: stand ups on ropes 20/10lbs

30 min cap

L1/2: Life – linchpin 5/9 long stuff (Time)

6 rounds

5 DB squat cleans 20/10

10 DB bent over row

10 shoulder press 20/10

—–Then—–

800m run or row

—–Then—-

8 rounds

10 Air Squats

10 mountain climbers

5 sit ups

200m run or row

Rx: 30/20lbs

Sp: as written

JUST MOVE: every 3 min rest 1 min, + half reps/distance

40 min cap

AUX: AUX – Plank Crunch (No Measure)

6min EMOM:

Odd: :30 Plank (on elbows)

Even: 20 Crunches

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