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Lost and Found being donated 4/23
Bruce’s Story 4/20 7:30pm Denver

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Bent Over Row (6 reps)

16 min EMOM

Min 0-2: warm up

Even: 6 bent over row work up to something heavy

Odd: 8 reps weighted DB sit up. (one DB at collar bones ) work up to a heavy set

S2: Sport – burp/PC reverse (Time)

3 rounds for time

10 burpees

2 power clean 175/105

—-Rest 2 minutes—-

3 rounds

2 burpees

10 power cleans 115/75

RX+: 215/125, 135/95

RX: As written

SP: 135/85, 95/55

Score= total time

L1: L1-16 EMOM, OHcircles,clock,russian,halfsquat (No Measure)

16 min EMOM (4 rounds)

1 min: 50 OH DB circles 10/5

2 min: 60 clock jumps (60 total jumps, 9,6,3,12 o clock)

3 min: 20 Med ball russian twist + press 20/14

4 min: 50 banded half squats (band just below knees start at 90 go up only 3 inches then back down)

L2: Life – barbellwod, (Time)

12 rounds

9 deadlift 45/35 (empty bar)

8 hang clean

7 shoulder press

6 sit ups

After 3 round do a 400m run or row

Aux: Aux – ankle/knee (No Measure)

90 seconds on each leg

https://youtu.be/aLj_VkfQzJI?t=1m32s

Kids Warm Up Game

K1: Warm-up (No Measure)

Dodgeball

Kids Strength/Skill

K2: Floor Press (5 x 5)

Kids WOD

K3: Metcon (Time)

5-4-3-2-1

3 Round

5 burpees

4 pull ups

3 wall walks

2 KB DL

1 100 meter run/row

New Section

WOD For a Cause

Metcon

BvB: BvB Workouts (No Measure)

EMOM 16 “We Care”

Minute 1: 20 box step ups (20/16)

Minute 2: 40 weighted jumping jax (5/2.5)

Minute 3: 41 mountain climbers

Minute 4: 1 minute wall sit

20- % that sacrificed their own care

40- % of caregivers that suffer from depression

41- % of caregivers that have a household income of $50,000 or less

1 stands for Alzheimer’s being the ONLY death in America that cannot be slowed, prevented, cured, or even slowed.

LIFE:

3 Rounds:

33 Stick jumps

22 Jumping Lunges

15 slam balls

6 man makers

236m row

SPORT:

3 Rounds:

33 Wallballs

22 KB swings

15 calories on the assault bike

6 pullups

236m row or ski

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