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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up E (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 up downs

10 Toe Touch Squats

10 Seated Prisoner Rotations

S1: S1- Jerk + pull up (No Measure)

16 min EMOM

Focus: fast feet, kipping practice

Min 0-4 Jerk technique

6 rounds

Odd: 1 Split Jerks from ground

Even: 3-5 kipping pull ups (sub MU if wanted)

Jerk drop drill https://www.youtube.com/watch?v=qC7wI66Duho

S2: Sport – 50 Years of Thunder (AMRAP – Rounds and Reps)

20 min AMRAP

5 burpees

5 power cleans 155/105

Every 5 minutes run or row 200m

Add 10 burpees each round

RX+: 205/125

RX: as written

SP: 115/65lbs sub up downs if you would like but put in notes as mod

L1: L1-16 EMOM, OHcircles,clock,russian,halfsquat (No Measure)

16 min EMOM (4 rounds)

Min 1: 80 OH DB circles 10/5

Min 2: 80 clock jumps on 25lbs plate —DON’T USE 10 or 15lbs (60 total jumps, 9,6,3,12 o clock)

Min 3: 30 Med ball russian twist + press 20/14lbs

Min 4: 50 banded half squats (band just below knees start at 90 go up only 3 inches then back down)

RX: as written

SP: 14/6-4lbs

JUST MOVE: half reps

L2: Life-19min AMRAP (AMRAP – Rounds and Reps)

19 min AMRAP

50 high knee runs (must get knee as close to chest as possible)

40 skier jumps 6/4ft

30 box jumps (land at top of box on one leg) 16/12″

20 weighted jumping jax 5/2.5

10 DB ground to OH 2 arm 30/15lbs

RX: as written

SP: 20/10lbs, lower box height

JUST MOVE: every 3 min rest 1 min

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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