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)