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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Squat + general + Sport (No Measure)

400m run or 500 row

2 rounds

10 barbell Front squats

10 floor sweeps

10 scap pull ups

5 push ups

S1: S1 – Clean complex (Weight)

16 min EMOM

Squat Clean + FS + Jerk

Focus: vertical chest on dip. catch in full squat.

Min 0-6: Technique

Min 6: 3 reps

Min 8: 2 reps

Min 10: 1 rep

Min 12: 1 rep

Min 14: 1 rep

Work up to a max. Coach must watch lift and approve perfect form to go up in weight.

S2: Sport – DB snatch BJ (Time)

10 Rounds (in teams of 2)

10 Alternating single-arm DB snatch

10 Box jump overs or step over 24/20″

Alt Partners each round One working at a time


80 v ups as a team

RX+: 70/50

RX: 50/30

SP: 40/20 20/16″

L1: L1- 20 min,halo,woodchops,abwheel,crunches (No Measure)

20 min EMOM

Min 1: 15 each way plate halo’s 25/15lbs

Min 2: 30 plate wood chop 25/15lbs

Min 3: 20 ab wheel on rower seat

Min 4: 40 russian KB swings 35/26lbs

RX:as written

SP: 15/10lbs, 26/10lbs

6 week: SP weight

L2: Life – long bicep,SDHP,ski,grass,jumprope (AMRAP – Rounds and Reps)

20 min AMRAP

20 bicep curls 20/10lbs

20 KB sumo dl high pull 35/26

10 cal Ski rower (if no equipment use assault bike and go arm only.

20 grasshoppers

100 Split step jump rope


4 rounds, 26/18lbs, sub split hip taps if needed for jump rope.

AUX: AUX – core mobility (No Measure)

3 x 15rep lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

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