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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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warm up – Coaches choice game (No Measure)

coaches choice 6 minutes + 5 min game.

S1: S1 – Technique Tuesday (Intro to sport) (No Measure)

20 min

Min 0-8 Squat clean and Jerk

Min 8-13: Power snatch

Min 13-20 Kipping Drills

Nobody goes heavier than 95/65lbs

Coaches will spend the majority of the designated time doing reps, partial reps and holds with the empty bar. There will be some conditioning in this.

S2: Sport – ass + run (Time)

5 rounds

25/18 Cal assault

200m run or row

20 KB Sumo Deadlift 53/35

1 min Rest

RX+: 70/53

RX: as written

SP: 44/26lbs

6 week challenge: 35/18lbs 15/10 cal bike

L1: L1-20minEMOM ham curls- ari squat (No Measure)

20 min EMOM:

Min 1: 20 Supine Hamstring Curl on Med Ball 20/14lbs (heavier ball is better/easier)

Min 2: 25 Barbell thrusters 45/35

Min 3: 30 banded snow angel wings red/orange

MIn 4: 60 sec row

SP: 35/15lbs

6 week challenge: 15 curls and 15 squats, 20 snow angels.

Hamstring Curl Demo:

L2: Life-Hinshawish (Time)

3 rounds

200m row or run

12/8 cal assault

200m row or run

12 hanging tucks

200m row row or run

12 knee push ups

200m row or run

12 DB bent over row 30/20lbs

RX: as written

SP: 20/10lbs,

6 week: 2 rounds

21 min cap

AUX: AUX – Little extra 2 (No Measure)

3 rounds not for time

20 Back extensions

15 push ups (modify if needed)

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