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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: S1 – Glutes (No Measure)

4 min EMOM

20 back stepping lunges

4 min EMOM

5 explosive DB jumping squats. Must be reactive (no pause)

4 min EMOM

20 banded goblet half squats choose weight

4 min EMOM

20m banded side step (hips in please

Warm up – Squat + general + Sport (No Measure)

400m run or 500 row

2 rounds

10 barbell Front squats

10 floor sweeps

10 scap pull ups

5 push ups

S2: Sport – cluster TTb (Time)

10-9-8…2-1 reps for time of:


Dumbbell Clusters 50/30lbs

—-Every 3 minutes rest 1 minute—–

RX+: as written

RX: 40/20lbs

SP: 30/10lbs

sub 3 for 1 muscle ups if wanted

L1: L1 – updown,propsep,jax (No Measure)

16 min EMOM

min 1: 20 up downs

min 2: :60 balance on one foot with eyes closed.

min 3: 45 weighted jumping jax (5/2.5)

min 4: 25 sit ups

L2: Life – 10 rounds,gobsq,kbd,kbs,run (Time)

10 rounds

6 goblet squats 35/26lbs

8 KB deadlift

10 KB swings

200m run

RX: as written

SP: 26/10lbs

AUX: AUX – core mobility (No Measure)

3 x 15m 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

Kids Strength/Skill

K1: GHD Situps

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Burpees over bar

7 deadlifts (light wt)

10 knees to elbows

15 Air Squats

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