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

SKILL

Band resisted dip 5×5 reps

STRENGTH

  • *Bench press 3-3-3-3-3-3 then…
  • Dumbell complex 1 press+1 fly–3 sets of 10 reps of complex

*WOD:

  • Row 500 Meters
  • Rest 2 Minutes
  • Row 750 Meters
  • Rest 2 Minutes
  • Row 1000 Meters
  • Rest 2 Minutes
  • Row 750 Meters
  • Rest 2 Minutes
  • 500 Meters

CORE WORK

  • Weighted Sit-Up With Feet Anchored 2×20 Reps