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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: Sport – long team progressing clean and jerks (AMRAP – Rounds and Reps)

40 min AMRAP Team of 2 one working at a time.

10/7 cal assault bike

10 bar over burpees

5 clean and jerk 135/95

200m run or row. (both run)

After each round at 10 reps to each movement. (run stays the same)

RX+:185/115

RX: as written

SP: 95/45lbs

Score = rounds completed + partial reps. Cheat sheet below:

20’s = 2

30’s = 3

40’s = 4… do I really need to make a cheat sheet…

L1: Life – Linchpin 8/14/16 (Time)

For time:

50-40-30-20-10 reps, Air Squat

25-20-15-10-5 reps DB clean and Jerk 20/10lbs

—–then—–

30-20-10

Wallballs 14/10lbs

Hanging knee tuck

Bench dips

—-then—–

For time:

1500/1200m Row

1 Mile Run

RX: as written

SP: 15/5lbs 10/4lbs

JUST MOVE: 1/2 reps

AUX: AUX – Reverse Plank Sit-ups (No Measure)

6min EMOM:

Odd: :20 Reverse Plank

(on hands and heels, facing up!)

Even: 10 Sit-ups (Weighted?)

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