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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1 – hs work, ladder plus jumps (No Measure)

16 min EMOM

Min 0-10 HS work Skill

6 min agility ladder

S2: SPORT- run shouldOH (Time)

For Time:

15 shoulder to overhead (65/35)

600m run

12 shoulder to overhead (95/65)

400m run

9 shoulder to overhead (115/95)

200m run

6 shoulder to overhead (135/105)

200m run

3 shoulder to overhead (145/115)

18 min cap*

Score is time finished. If you don’t finish in 18 mins, put time in and then put reps in comments.

Rx+: Start at 95/85, add 20/10 lbs each round

Rx: As written

Sprint: start at the first weight go up by 5 lbs (total) each round

L1: L1-16 min EMOM plank wall sit (No Measure)

16 min EMOM:

Min 1: 60 sec low plank (on elbows)

Min 2: 30 DB thrusters

Min 3: Lunge + arching single arm shoulder press 20/10lbs

Min 4: 10-15 burpees

L2: Life 19 min AMRAP (AMRAP – Rounds and Reps)

19 Min AMRAP

20 leg ext (Lie on back and pull knees to chest then extend them)

20 lateral box step overs 20/16″

25 ball ground to overhead 20/14lbs

250m row

Rx: as written

Sp: 14/10lbs

AUX: Aux wod (No Measure)

5 rounds

10 call assault 10 GHD sit ups rest :30 seconds

Kids Strength/Skill

K1: DB Snatch (Switch arms)

Hold 30 sec plank after each round

Kids WOD

K: kids – agility snatch etc (Time)

4 rounds

3 times through agility ladder

6 DB snatch

9 sit ups

12 squats

5 cal row

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