Hello Wodstars! Today marks the first full week of competitor’s programming. You will see that we have posted the entire week’s worth of workouts so you can plan your schedule accordingly. Enjoy and feel free to post your scores in the comments section so you can push each other!
Let’s see some bench press, weighted pull-up and Kelly scores!
I. WARMUP
Row 500 Meters
Dumbell Complex: Complete 3 rounds NOT for time of:
- 10 Stiff Leg Deadlift
- 10 Bent Over Rows
- 10 Hang Power Cleans
- 10 Push Press
II. SKILL
Every Minute On The Minute for 10 minutes
- 5 Chest To Bar Pull Ups
- 5 Burpee Box Jumps
III. STRENGTH
- Bench Press 1-1-1-1-1
- Weighted Pull-Up 1-1-1-1-1
IV. METCON
‘Kelly”
Complete 5 rounds for time of:
- Run 400 Meters
- 30 Box Jumps (24/20)
- 30 Wall Ball (20/14)
Just started your programming last week! Do you want us to alternate between bench sets and pullup sets? Or build to a heavy single bench before starting the weighted Pullups?
Hey Nathanael,
So exited to have you training with us! In that workout all the bench press sets are all completed, then all the weighted pull-ups. Thanks for following and let me know if you have any more questions.
Thanks
Camille