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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

row/goodmorning/ gobletsquat/burpee (No Measure)

500m Row

then

6 min AMRAP

10 Good Mornings

10 Goblet Squats

5 Burpees

SPORT

S1: Pause DL+2-Pos Squat Clean (1+1+1)

Every 2 minutes for 16 minutes (5 sets):

0-6 min : Technique work/warm up

Min 6, 8, 10, 12, 14: 1 Deadlift with 3 sec pause above the knee + 1 High hang clean + 1 Above knee hang clean

Focus: big extension and speed under the bar. catch low in the squat, perfect technique and positons before adding to load

Increase the load over 5 sets and build to a heavy complex.

S2: Metcon (Time)

WOD

10-9-…-2-1

C2B Pull Ups

DB Snatch

Burpees

Rx+: C2B 70/50

Rx: Chin over Bar 50/30

Sp: Ring Rows, 30/20

LIFE

L1: Metcon (No Measure)

Tabata

Sit Ups

Single Leg KB DL 12/8kg

No Squat Wall Balls 14/10

DB Bent over Row 20/10

:20 sec work :10 sec rest x 8 at each station, complete all 8 rounds before moving to the next station

L2: Metcon (Time)

WOD

5 rounds

300m Row

20 Russian Swings

10 DB Burpee Box Step Ups

Rx+: 16/12kg 30/20DB 20/16″

Rx: 12/8kg, 20/10DB 20/16″

16 min cap

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