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.


Complete 2 rounds of:

  • 15 Jumping Jacks
  • 15 Mountain Climbers
  • 15 Jumping Squats


  • 3 Ring Muscle Ups+3 Dips For 5 Sets
  • Split Stance Barbell Press (Bottom Of The Split Jerk) 5×3 Reps



Complete For time:


Lying on the floor with a medium weighted barbell presses out: 50 windshield wipers (Straight legs together touch right collar, floor, left collar) each time through is one.