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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – abs (No Measure)

400m run or row

2 rounds

10 scap pull ups

5 Toe to bar or hanging knee tuck

10 tin man kicks

Coaches lead this. Do all together as a class.

2 rounds

10 sit ups

10 med ball russian twist 20/10lbs

1 min plank

S1: Sport – Deck of cards (Time)

Deck of cards in teams of 3-4

Spades = Clean and Jerks

Hearts = GHD situps

Clubs = Burpee pull ups

Diamonds = OH walking lunge 45/25

Joker = 1 mile run or 1600m Row

Jacks = 11 queens = 12 Kings = 13

Aces = 14 reps

RX+ 135/95, DB OH walk Lunge 2×30/2×20

RX 95/65

SP 75/45

Reps of each card are total number done by the team not each person

TIME CAP 50 min

L1: Life – linchpin 4/17/16 (Time)

800m run or row

5 rounds

20 hip taps

20 sit ups


3 Rounds for time of:

20 Clean & Jerks 30/20lbs

8 Ring Muscle-ups with feet on ground and jump into top of dip


800m run or row

RX: as written

SP: 20/10lbs

6 week: half reps Keep feet on ground

AUX: aux- walk plus pigeon (No Measure)

4 min assault bike or walk cool down

2 min Pigeon stretch each side

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