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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – explosive general (No Measure)

400m run or row

2 min deadbug alt positions (lead by coach)

2 rounds

10 jumping squats

10 flor sweeps

:20 bar hang

S1: S1 – Glutes (No Measure)

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

20 back stepping lunges

4 min EMOM

20m banded side step (hips in please

S2: Sport-2 short metcons (Time)

30 power snatches 95/65

—rest 2 minutes—


Rope climb

Man makers 40/20lbs

RX+: 115/75, 50/30lbs

RX: as written

SP: 75/45, 30/15lbs

6 WK: empty bar, 20/10, “1 ring” ring row triple reps (for rope climbs)

13 Min time cap STRICT

L1: L1 – donkey, high knee updown, snatch stair (No Measure)

16 min EMOM

1 min: 40 Donkey kick (

2 min: :60 sec (10 high knees + up down)

3 min: 30 Double DB snatch 20/10

4 min: 5 stair runs holding 1 DB 20/10

RX: as written

SP: 15/5lbs

L2: Life – ass,jelly,updown (Time)

For Time


Cal, rower

Jellies (lunge, lunge, squat, jumping squat)

Plate up down 45/25

Med ball sit up

200m run after each round

RX: As written

SP: 25/15

6WK: half reps on jellies

AUX: AUX – TTB + shoulders (No Measure)

4 min EMOM 5-12 TTB

2 min PVC shoulder stretch (underhand clean grip elbows close and on box. push head down)

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