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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Strength Medley (AMRAP – Reps)

15 min EMOM

Min 1: 10 Total Single Arm DB Bent over Row

MIn 2: :20 Hollow Rocks

Min 3: AMRAP Strict Pull Ups

Rx+: Muscle Ups

Rx: Strict Pull-Ups

Sp: 10 Tempo Ring Rows (3 seconds up/3 seconds down)

*Score is total Muscle Ups/Pull-Ups/Ring Rows

S2: Sport-50/30×3 (Time)

50 WB 20/14

30 pull up

50 KB swing 44/26

30 push ups

50 DU

5 rope climbs

RX+: 53/35 Chest to bar

R:X as written

SP: 14/6, 35/18, Banded strict pull up

L1: L1 – 18 min shuttles (No Measure)

18 min EMOM

Min 1: 4 shuttle sprints 20m

Min 2: 20m Side walking lunge

Min 3: 3-5 stair runs

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- banded hip stretch (No Measure)

band on rig knee height

single leg stretch as far back as possible sit tall. Face rig

Kids Warm Up Game

K1: Warm-up (No Measure)

Smoothie Making

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