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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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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

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

20 min

Min 0-8 Clean

Min 8-13: Jerk

Min 13-20 Clean and Jerk

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 – 10-1 DB SQ clean (Time)


DB squat clean 40/20lbs

Pull up

200m run after each round

RX+: muscle ups (1/2 reps, round up)

RX: kipping pull up

SP: ring row

L1: L1 – 18 min EMOM curtsy lunge leg ass (No Measure)

18 min EMOM (4 rounds)

min 1: 30 curtsy lunges

min 2 : 10/8 leg only assault holding med ball

min 3: 50 side plank hip lift

min 4: 30 goblet squats 26/18lbs

Min 16-18 max V ups

RX: as written

SP: 18/10lbs

JUST MOVE:SP weight Half reps

L2: Life – 18 min AMRAP DBOHS, plank, ball slam row (AMRAP – Rounds and Reps)

18 min AMRAP

12 single arm DB OHS 30/15lbs

:60 plank hold

20 ball slams 30/20lbs

After every 2 rounds rounds run or row 400m.

RX: as written

SP: 20/10lbs, 20/5lbs

JUST MOVE:SP weight 12 min AMRAP

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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