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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Linear Dynamic Warm Up A (No Measure)

5-10-5 Shuttle x 3 reps

Walking Knee Pulls x 10 meters

Walking Knee Cradles x 10 meters

Walking Quad Stretch x 10 meters

10 push ups

S1/2: Sport – 1 mile runs plus 10 rounds x’s 2 (Time)

1 mile run or 1600m row


10 rounds

5 burpees

10 pushups

15 air squats


10 rounds

5 burpees

5 shoulder to OH 95/65

5 front squats 95/65


1 mile run or 1600m row


RX: as written

SP: 65/25bs

L1: L1-16 min side lunge,footfireburp,wallplank,gobletkneelift (No Measure)

16 min EMOM (4 rounds)

1 min: 26 total sliding side lunge (bending leg slides)

2 min: 6 Footfire burpees :8 fast feet then burpee

3 min: :60 plank (hands on wall feet on ground. Find a challenging angle)

4 min: 26 DB Front box squat 30/15lbs + single leg lift (pull knee to chest after squat)

RX:as wirtten

SP: 20/10lbs

6 week: SP weight

L2: The “Life” Ironman (PRF) (Time)

1 mile Run

80/50 Cal Assault

3000 Row

Every time you stop moving you must do 20 air squats

3 min AMRAP stair climbs (sub walking lunges if needed)

Partition as you would like.

——- some start on assault bike——–

JUST MOVE: half reps

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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