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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Deadlift (Weight)

16 min EMOM

Min 0-4: warm up

Min 4: 10 at 50%

Min 6: 5 at 75%

Min 8: 5 at 75%

Min 10: 5 at 75%

Min 12: 5 at 75%

Between sets do 10 hollow rocks

S2: Sport – pull up,row farmer walk (Time)

50 pull ups

30/25 cal row

—-Rest 4 minutes—

400m farmers carry 40/30lbs

(every time you break you must complete

your 400m run then go back to where you left the DB’s)


If DB’s are dropped you will owe an 800m run at the end of the workout.

RX+: 12 muscle ups, 2×70’s/(1×40+1x70lbs)

RX: as written

SP: 30 banded pull ups + 20 kips, 30/20lbs

6 week challenge: 40 ring rows, 20/15lbs

20 min cap

L1: L1 – tabata (No Measure)


:20 on / :10 rest [8 rounds of each movement before you rotate]
Med ball sit ups

DB Strict Press


single leg line jumps


30 fire hydrants each side

JUST MOVE: 6 rounds of each then rest

L2: Life – 10 rounds,gobsq,kbd,kbs,run (Time)

10 rounds

6 goblet squats 35/26lbs

8 KB deadlift

10 KB swings

200m run

RX: as written

SP: 26/10lbs

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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