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!


Complete 2 Rounds of:

  • Row 500 Meters
  • 10 Push Ups
  • 10 Lunges
  • 10 Sit-Ups


Tabata Handstand Hold Against The Wall (20 Seconds On 10 Seconds Off -8 Rounds)


  • Bench Press 3-3-3-3-3
  • Narrow Grip Bench (Inside Shoulders) 10-10-10


Nicole” (Click link to see goal times and scaling)

Complete As Many Rounds as Possible (AMRAP) in 20 Minutes of:

  • Run 400 Meters
  • Max Pull-Ups