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:
- 500 Meter Row
- 10 Pull-Ups
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
SKILL Pull-Up Strength Work
Weighted pull-up with 1 second hold at the top 6×2 reps
*Back squat 3-3-3-3-3
Band resisted deadlift 1 rep every 30 seconds for 10 minutes (this should be challenging and with good form)
21-18-15-12-9-6 and 3 rep rounds of:
- Walking Lunge Steps
- Barbell Thruster (95/65lbs)
- Knees To Elbows
- Band Resisted 10 Push Ups + 1 Minute Plank Hold (Band Anchored In Hands, Around Back)
- 2 Sets With 1 Minute Rest
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