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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up Z (No Measure)

200m row


3 rounds

10 plate ground to Overhead 15/10lbs

10 russian twist with plate

10 plate squats

S1: S1 – Max bench (Weight)

12 min to work up to a max bench press

Please use spotters


do 5 rounds of 5 reps at a lighter load.

S2: Sport – I don’t need to walk (AMRAP – Rounds and Reps)

12 min AMRAP

4 Goblet lunges 40/30lbs

12/8 cal row

add 4 goblet lunges each round

RX+: 50/40lbs

RX: as written

SP: 30/20lbs

JUST MOVE: 12 min amrap 10 lunges 10 cal row

score = rounds completed + partial reps

L1: L1 – tabata curtsy leg only (No Measure)

8 rounds of each :20 on :10 off

Curtsy lunges

Leg only assault holding med ball

Side plank hip lift

Goblet squats 26/18lbs

Min 16-18 max V ups

RX: as written

SP: 18/10lbs

JUST MOVE:SP weight Half reps

L2: Life – 5rnds,DBsntach,pushup,DBsquat run (Time)

5 rounds

10 push ups

15 DB snatch

20 DB squats (one DB in goblet position)

400m run or row

RX: 30/20lbs

SP: 20/10lbs

JUST MOVE: Every 3 min rest 1 min

AUX: aux-sleeper (No Measure)

3 min sleeper stretch both ways

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