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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up Z (No Measure)

500m row 200 of the meters row arms only at 80+ strokes per minute ARMS ONLY

3 rounds

10 plate ground to Overhead 15/10lbs

10 russian twist with plate

10 scap push ups

10 plate squats

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

S2: Sport – Death by snatch goblet (AMRAP – Rounds and Reps)

Death by

3 snatches

5 goblet squats 53/35

Add one snatch OR 2 squats

Score = rounds completed + partial reps

RX+: 135/95

RX: 95/65

SP: 65/35 26/10lbs

L1: L1 – 16 min Leg City (Time)

16 min EMOM

Min 1: 14/10 cal row

Min 2: 8/6 Leg only Assault bike

Min 3: :30 wall sit + 12 lunges

Min 4: 1 min stand on one leg with eyes closed and leg lifted out in front at 90 deg.

RX: as written

SP: 10/8 cal

JUST MOVE:SP weight 1/2 reps

L2: Life-reverse burp (Time)

6 rounds

6 reverse burpees (use DB or bands on rig to aid if needed)

12 DB walking lunge 20/10

18 DB hang clean and Jerk

24 sit ups

200m run

RX: as written

SP: 15/5lbs

JUST MOVE: 3 rounds

20 min cap

AUX: AUX – OH stability + down dog. (No Measure)

4 min EMOM

Banded OH stability walk. KB dangling from PVC. :30 of walking. Use driving lanes to help traffic.

20 plank to down dog with 3 sec hold.

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