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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – linchpin 3/27/16 (Time)

For time:

20 Back Squats 225/155

2 Mile run or 3k row

20 Back Squats 225/155

5 Rounds for time of:

50 Double-unders

25 Push Press 75/55

For time:

30 Burpees to 12″ above reach

15 Bar Muscle-ups

30 shoulder taps

*Rest 3 minutes between workouts

RX+: as written sub 20m HS walk if you would like

RX: 155/105, jumping bar muscle ups, 50 shoulder taps

SP: 135/95, jumping ring muscle up, 50 hip taps

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

L1: Life Linchpin 3/13 (Time)


Kettlebell Swings 35/18lbs


—- Then 800 m run or row —-


DB hang squat clean 30/15lbs

empty bar OHS

—–Then 800 m run or row—-

3 Rounds of:

500m row

100 bicycle crunches

—- Then 800 m run or row

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 – core mobility (No Measure)

3 x 15m lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

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