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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up -pull up + shoulder (No Measure)

400 m run or row

3 rounds

10 scap pull up

10 TTB or knee tuck

2-10 second ring row

10 toe touches

S1: S1- snatch sprints (Weight)


16 min EMOM

Min 0-8: technique

Min 8: 4 rounds every 2 min

2 power snatch

200m/150m row

Score = weight. Don’t dog the row.

S2: Sport – Games masters wod (Time)

4 rounds, Holding med ball 20/14lbs

400-meter run or 25/15 cal bike

24 squats

12 burpee box jump-overs 24/20″

RX+: as written

RX: 14/6lbs

SP: 10/4lbs 20/16″
20/14lbs weighted vest is how masters did it if you’d like to try a vest

L1: L1 – 16 min hiptaps,thruster,sit up (No Measure)

16 min EMOM

Min 1: 25 DB thrusters 20/10lbs

Min 2: :60 sec plank step leg in and out during hold

Min 3: 50 hip taps (in push up position)

Min 4: 200m run or row

RX: as written

SP: 15/5lbs

L2: Life – 20min AMRAP curl,medsitup,grasshopper,run, progressing (AMRAP – Rounds and Reps)

20 min AMRAP

10 bicep curls 20/10lbs

10 Med ball sit ups 20/14

10 grass hoppers

100m row

2nd round would be

20 of each + 200m row

3rd round

30 of each + 300m row


score = rounds + reps and meters of last round that was not completed

6 week challenge

15 min cap

15/5lbs DB

10/4lbs wallball

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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