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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – rowling toe squats (No Measure)

3 rounds of Rowling

——then——

2 rounds

10 toe touches

10 squats

10 ring rows

S1: S1 – Muscle ups (No Measure)

16 min EMOM

Min 0-10: muscle up technique (Hollow rocks/arches, kipping, transitions over low rings, kipping with pull back, etc)

Min 10: 5 barbell bent over row

Min 11: 5 barbell bent over row

Min 12: 5 barbell bent over row

Min 13: 5 barbell bent over row

Min 14: 5 barbell bent over row

Min 15: 5 barbell bent over row

S2: Sport – Bruce’s Birthday (Time)

20 Deadlifts 135/95

200m farmers carry 140/80lbs

20 Hang Cleans 135/95

200 farmers carry 100/60lbs

20 Thrusters 135/95

200m farmers carry 80/40lbs

20 Burpees over bar

200m run no weight

RX+ as written

RX: 95/65lbs 100-80-60/60-40-20lbs

SP: 75/45lbs

80-60-40/40-20-10lbs

25 min cap

Weight for the barbell should be heavy and something you have to do small sets of.

L1: L1 – 16 min ham curl,row,delt,skier (No Measure)

16 min EMOM

Min 1: 20 Supine Hamstring Curl on Med Ball

Min 2: 20 Ring Row

Min 3: 30 one legged box squat 20″

Min 4: 60 skier jumps Move quickly cover some distance

Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8

L2: Life – 20min AMRAP run,DL,Snatch,J PU,V up (AMRAP – Rounds and Reps)

20 Minute AMRAP

200m Run

20 (10/Leg) Single Leg Deadlifts (hold KB in oppiste hand of planted foot), 35/26lbs

15 Dumbbell Snatches, 30/20lbs

20 Jumping Pull-Ups

15 V-Ups

RX: as written

SP: 26/18lbs, 20/10lbs

6 week: SP weight

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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