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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – explosive general (No Measure)

400m run or row

2 min deadbug alt positions (lead by coach)

2 rounds

10 jumping squats

10 flor sweeps

:20 bar hang

Sport – Sunday stuff thats long (Time)


Front squats 95/65

pull ups

4 Rounds for time of:

400m run

20 Wallball Shots 20/14

10 Deadlifts 275/185

3 rounds

3 Bar Muscle-ups (sub jumping if you need to)

5 Handstand Push-ups (sub seated DB press as needed)

7 Toes-to-bar

RX+: as written

RX: 45/35, 185/105

SP: PVC, 135/75, Seated DB press

Sub jumping ring or bar muscle ups

*Rest 2 minutes between workouts.

L1: Life – Linchpin 9/16 (Time)

5 Rounds for time of:

20 cal row

12 Burpee Box step overs, 20/16″

9 DB Bicep Curl + Press 20/10lbs

4 Rounds for time of:

200m Run

10 DB front squats 20/10lbs

10 Double DB Russian swings (like KB swings

2 Rounds for time of:

200m suitcase farms walk 30/20lbs (1 DB) walk inside in place for 2 min to sub for weather

20/15 cal assault

20 hanging knee tuck

RX: as written

SP: 15/5lbs, 20/10lbs

AUX: AUX – core mobility (No Measure)

3 x 15rep 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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