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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

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 – Cardio blast (AMRAP – Rounds and Reps)

20 min EMOM

Min 1: 15 burpees

Min 2: 15/12 cal row

Min 3: 1 min Med ball hug (must be at chest) 20/14

Min 4: 20/12 cal assault bike

RX+ as written

RX 12, 12/9 cal, 15/10 cal

SP 9. 9/6 cal, 10/6 cal

Score = rounds(minutes completed) + reps of partial rounds.

L1: L1 – 16min 40 bro,stick,russian,halfsq (No Measure)

16 min EMOM (4 rounds)

1 min: 20 DB bro press (half way up shoulder press) 20/10lbs

2 min: 20 stick jumps/steps total

3 min: 20 Med ball russian twist 20/14lbs

4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down)

*add 10 reps to each movement after each round

RX:as written

SP: 15/5lbs, 14/10lbs

6 Week Challenge

1 min: 30 DB bro press (half way up shoulder press) 15/5lbslbs

2 min: 20 Parallete step overs

3 min: 20 Med ball russian twist 10/4lbs

4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down) USE A POLE TO STAY UPRIGHT

L2: LIfe – assault KBS, burp BJ (Time)

5 Rounds for Time

300/200m row

30 KBS, 44/26

15 Burpee Box Step Ups , 24/20.

RX: as written

SP: 35/18 20/16

6 week Challenge:

IN TEAM of 2—– 5 Rounds for Time. 1 person works one rests

12/7 Cal Assault Bike

30 KBS, 18/10-5lbs

15 Burpee Box Step Ups 20/16

20 min cap

AUX: AUX – rope climb + stretch (No Measure)

5-10 rope climbs

2 min PVC shoulder stretch (underhand clean grip elbows close and on box. push head down)

Kids Strength/Skill

K1: Max Height Box Jump (Distance)

Max Height Box Jump

Kids WOD

K2: Kids Row and 20 rep (Time)

100 Meter Row

20 Kb Deadlifts

100 Meter Row

20 Push Ups

100 Meter Row

20 air squats

100 Meter Row

20 Burpees

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