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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee

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 – 10-1 DB SQ clean (Time)

10-9-8…3-2-1

Squat clean 95/65

Pull up

200m run after each round

RX+: muscle ups (1/2 reps, round up) 135/95lbs

RX: kipping pull up, as written

SP: ring row 65/35lbs

L1: L1 – ass,highknees,kbs,russiantwist (No Measure)

20 min EMOM:

min 1: arm only assault 8/6 cals

min 2: 100 high knees

min 3: 20 KB swings 35/26lbs

min 4: 20 lunge with knee lift

RX: as written

SP: 26/10lbs

JUST MOVE: half reps

L2: Life -Grannnierace” (Fran, Grace, Annie) (Time)

10 DB clean and Jerk 30/20lbs

21 PVC thrusters

21 jumping pull ups

10 DB Clean and Jerks

15 PVC thrusters

15 jumping pull ups

10 Clean and Jerks

9 PVC Thrusters

9 Jumping pull ups

then

50-40-30-20-10

Stick jumps or steps (over paralettes)

sit ups

RX: as written

SP: 20/10lbs

JUST MOVE: skip the 21’s. For the second workout Skip the 50’s.

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm

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