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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Wall Shoulder Stretch

S1: S1- TTB+explosive legs (Weight)

16 min EMOM

Min 0-8: Toe To Bar coaches lead technique

Min 8: 5 tall box jumps

Min 9: 5 DB jumping squats

Min 10:5 tall box jumps

Min 11:5 DB jumping squats

Min 12:5 tall box jumps

Min 13:5 DB jumping squats

Min 14:5 tall box jumps

Min 15:5 DB jumping squats

S2: Back to the Future (AMRAP – Rounds and Reps)

14 Min AMRAP

10 Burpees

21 Box Jumps 24/20

20 Front Squats (From Ground) 135/95

15 Deadlifts 135/95

*Marty McFly must have stamina (Burpees), He must be have coordination (Box Jumps), he must have strong and powerful legs (Front Squats), and he must have a bullet proof back (Deadlifts) to travel into the future and stop evil Biff from taking over Hill Valley and turning it into a slum. Today we go Back to the Future!

Rx+: 30/24, 165/110

Rx: As Written

Sp: Less than or equal to 35/26, 115/80

L1: L1 – tabata (No Measure)


:20 on / :10 rest [8 rounds of each movement before you rotate]
Med ball sit ups

DB Strict Press


single leg line jumps


30 fire hydrants each side

JUST MOVE: 6 rounds of each then rest

L2: Life – run,DbDL,Burp,Stepup,side plank (Time)

800m Run or row

2 Rounds

20 DB Deadlift 30/20lbs

20 burpees

20 Step Ups w/knee lift at top 24/20″

20 side plank hip ups (lift hips in side plank)


800m row run

RX: As written

SP: 20/16″, 20/10lbs

JUST MOVE: SP weight half reps

*20 Min Time Cap

AUX: AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.

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