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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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L1: L1-16 min EMOM push up knee tuck, mountain climbers (No Measure)

16 in EMOM

Min 1: 10 Push up + knee tuck (one each leg per push up)

Min 2: 80 mountain climbers

Min 3: 10/7 assault bike (arm only)

Min 4: 80 flutter kicks

T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Wall Shoulder Stretch

S2: Sport – power clean burpee (AMRAP – Rounds and Reps)

death by:

5 Power Clean

3 Burpees

each minute add one rep of either movement.

score is number of rounds completed plus reps of partial.

RX+:135/95

RX: 115/75

SP: 75/35

S1: Snatch Balance ( 3 reps)

16 min EMOM

Min 0-6: Snatch Balance

Min 6: 5-10 reps

Min 8: 5-10 reps

Min 10: 3-10 reps

Min 12: 3-10 reps

Min 14: 3-10 reps

Between sets do 10 banded squats with bar.

L2: Life-box jumps over etc (Time)

40-30-20-10 reps of each:

Pulsing lunge in place (stay on toes if possbile)

Up downs

Box Jump or step Overs 24/20″

After each round 1 minute wall sit.

RX: as written

SP: 20/16″

6 week: SP weight. skip the round of 40

20 min cap

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

Kids Warm Up Game

K1: Warm-up (No Measure)

Relay

Kids Strength/Skill

K2: Roving Planks

Roving plank -> Bottom of the push up -> Log roll -> push to plank -> (repeat)

Kids WOD

K3: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

7 Hang power cleans

7 Burpees

Run 100m