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!

We have also added a new specialty called “CORE WORK” at the end of each work out.

WARMUP

Run 400 meters

• 10 Wall Ball Shots
• 10 Burpees
• 10 Pull-Ups

SKILL

Handstand Push-up Complex

Handstand Push-Up Facing The Wall + 30 Second Hold (Keep Your Belly Tight)

5 Reps X 3 Sets, 90 Seconds Rest Between Sets

STRENGTH

*Bench Press 2-2-2-2-2-2

then…

3×10 Dumbell Incline Press (You Can Put Plates Under The Bench If You Don’t Have One The Adjusts) Superset With:

3×10 Single Arm Dumbell Row (10 Each Arm)

*WOD:

• For Time:
• 10 Power Clean Bodyweight
• 500 Meter Row

• 7 Power Clean
 Bodyweight
• 500 Meter Row
• 5 Power Clean Bodyweight
• 500 Meter Row
• 3 Power Clean Bodyweight

CORE WORK

Weighted Sit Up With Feet Anchored 2×20 Reps