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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up Z (No Measure)

500m row 200 of the meters row arms only at 80+ strokes per minute ARMS ONLY

3 rounds

10 plate ground to Overhead 15/10lbs

10 russian twist with plate

10 scap push ups

10 plate squats

S1: Sport – long fun Sunday workout (Time)

3 rounds

25 Burpee Box Jumps 24″/20″

70/40 Cal row

30 pull ups

*Every 1 min do 1 Clean & Jerk 185/115

*Each workout begins with a clean & jerk.

RX+: as written

RX: 135/95, chin over

SP: 95/45, Mod pull up

L1: Life- linchpin 7/25/16 (Time)


3 Rounds for time of:

400m run

15 Knees-to-elbows

50 single arm Russian kb swings 35/18lbs

3 Rounds for time of:

50 Air Squats

25 ring rows

30 DB hang cleans 20/10lbs

21-15-9 reps for time of:

Row, Calories

DB bench press

Sit ups

*50 min cap


Rx: as written

Sp: 15/5lbs, 26/10lbs

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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