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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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

S1/2: Sport – long linchpin 3 workouts (Time)


3 Rounds for time of:

10 Ground-to-overhead, 95/65lbs

200 Yard Shuttle Sprint (50×4)


21-15-9 reps for time of:

Thruster, 95/65

push ups

Wall Ball Shot, 20/14


For time:

800m run or 50/40 cal bike

40 Calories, Rowing

20 Burpees over the rower

RX+: HSPU, 115/80

RX: as written

SP: 75/35lbs, 10/6lbs

L1: L1 – Coaches Choice (No Measure)

16 min EMOM coaches choice on 4 different movements

L2: Life – long bicep,SDHP,ski,grass,jumprope (AMRAP – Rounds and Reps)

20 min AMRAP

20 bicep curls 20/10lbs

20 KB sumo dl high pull 35/26

10 cal Ski rower (if no equipment use assault bike and go arm only.

20 grasshoppers

100 Split step jump rope


4 rounds, 26/18lbs, sub split hip taps if needed for jump rope.

AUX: AUX – Reverse Plank Sit-ups (No Measure)

6min EMOM:

Odd: :20 Reverse Plank

(on hands and heels, facing up!)

Even: 10 Sit-ups (Weighted?)

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