Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here.

Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other!

WARMUP

Row 500m

DUMBELL COMPLEX

3 Rounds NOT for Time:

  • 10 Stiff Leg Deadlift
  • 10 Bent Over Rows
  • 10 Hang Power Cleans
  • 10 Push Press

SKILL

Every minute on the minute for 7 minutes:

  • 10 Kettlebell Swings (36/24kg)
  • 5 Burpee Box Jumps

STRENGTH

  • Bench Press 3-3-3-3-3
  • Weighted Pull-Up 3-3-3-3-3

WOD:

“Angie” (Click link to see scores and scales)

  • 100 Pull Ups
  • 100 Push Ups
  • 100 Sit Ups
  • 100 Air Squats