This is the Wodstar Elite Competitor Program

WodStar Elite Competitor 022119

By |2019-02-19T14:37:39+00:00February 19th, 2019|Building Bridges Competitor|

Tonight the Open Begins!  Watch the Workout and Plan for hitting 19.1 tomorrow and possibly Sunday. Today: Strength: Snatch Pulls: Complete 6 sets of 3 reps WOD: For Time Complete • 5 Clean And Jerks (205/145) • 10 Back Squat (205/145) x 4 rounds WOD 2: For Time Complete 60 Pull-ups Every 20 do 5 Strict [...]

WodStar Elite Competitor 021919

By |2019-02-14T18:35:14+00:00February 17th, 2019|Building Bridges Competitor|

WOD: For Time • 10 L-Sit Rope Climbs • 50 Power Cleans (135/95) • 100 Double-Unders • 50 Pull-Ups MOBILITY: Shoulders and Hamstrings

WodStar Elite Competitor 021819

By |2019-02-14T18:28:36+00:00February 16th, 2019|Building Bridges Competitor|

WOD 1: For Time Complete reps of 15-10-5: • Muscle Ups • Box Jumps (42/30") Rest till 20:00 WOD 2: For Time Complete 4 rounds of: • 20 Wall Ball (30/20) • 80 Double Unders Rest till 40:00 WOD 3: For Time Complete 3 Rounds of: • 20 Dumbbell Snatch (100/70lbs) • 20 GHD Sit [...]

WodStar Elite Competitor 021719

By |2019-02-12T14:15:55+00:00February 15th, 2019|Building Bridges Competitor|

Strength: Thrusters: Every 2 min start a new round 10 thrusters @ each weight • 115/75 • 135/95 • 155/110 • 185/135 • 205/145 • 225/155 Snatch: Complete 6 sets of 3 reps @ 80-90% of 1RM Speed pulls: Complete 4 sets of 3 reps @ 85-90% of 1RM snatch WOD: For Time Complete reps of 50-40-30-20-10 [...]

WodStar Elite Competitor 021619

By |2019-02-12T14:08:57+00:00February 14th, 2019|Building Bridges Competitor|

Strength: Clean: Find your 1 rep max. Every Minute of the Minute for 5:00 2 Squat cleans (275/195) plus 6 bar facing burpees Rest 1 min Every Minute of the Minute for 5:00 3 Squat cleans (265/185) plus 4 bar facing burpees Rest 1 min Every Minute of the Minute for 5:00 4 Squat cleans [...]

WodStar Elite Competitor 021519

By |2019-02-12T14:02:40+00:00February 13th, 2019|Building Bridges Competitor|

Endurance: Row • 1K rest 1:30 • 900 rest 1:20 • 800 rest 1:10 • 700 rest 1:00 min • 600 rest 0:50 • 500 rest 0:40 • 400 rest 0:30 • 300 rest 0:20 • 200 rest 0:10 • 100 row Strength: Muscle snatch: Complete 5 sets of 3 reps, work to heavy triple Every [...]

WodStar Elite Competitor 021419

By |2019-02-07T12:50:10+00:00February 12th, 2019|Building Bridges Competitor|

WOD: For Time Complete • 800 Run • 30 Dumbbell snatch (100/70) • 30 Bar muscle-up • 800 Run • 30 Bar muscle-up • 30 Dumbbell snatch • 800 Run then Strength: Clean and jerk: Complete 6 sets of 2 reps @ 80-90% of 1RM ACCESSORY: Kettlebell Pullovers x 15-12-12-12 (heavy) Rest as needed MOBILITY: Shoulders [...]

WodStar Elite Competitor 021319

By |2019-02-07T12:43:12+00:00February 11th, 2019|Building Bridges Competitor|

WOD: For Time Complete 5 Rounds • 30 Calorie Row • 5 Snatch (225/155) then STRENGTH: Speed pulls for snatch: Complete 4 sets of 3 reps then EMOM for 5:00 10 Strict Pull Ups then EMOM for 10:00 20 Hand Release Push Ups MOBILITY: Low Back, Hips, and Hamstrings

WodStar Elite Competitor 021219

By |2019-02-07T12:38:48+00:00February 10th, 2019|Building Bridges Competitor|

WOD 1: For Time Complete 10 Rounds • 250 Meter Row • 50' Handstand Walk then STRENGTH: Bench press: Complete 6 sets of 3 reps, go heavy then WOD 2: For Time Complete sets of 21-18-15-12-9-6-3 • Shoulder To Overhead (135/95) (strict press, push press, push jerk, split jerk) • Burpee Box Jump (24"/20”) ACCESSORY: [...]

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