This is the Wodstar Elite Competitor Program

WodStar Elite Competitor 061221

By |2021-06-08T15:33:39+00:00June 10th, 2021|Elite Competitor|

Today is an Active Recovery Day! Get together with your coach and fellow competitors to discuss how the week went. Pick an activity to do for 60 Minutes at moderate intensity. Suggested Mobility

WodStar Elite Competitor 061121

By |2021-06-08T15:32:16+00:00June 9th, 2021|Elite Competitor|

Warm-up: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges Endurance: Run 1 Mile Run Rest 1 min x 2 800 Meters Rest 1 min x 2 400 Meter :45 second rest x 2 250 Meters :30 second rest x 4 Strength: Snatch pulls: Complete 6 sets of 3 reps WOD: 2:00 To Complete [...]

WodStar Elite Competitor 061021

By |2021-06-08T15:30:53+00:00June 8th, 2021|Elite Competitor|

Warm-up: Run 400 Meters 10 Push-up walk outs 10 Touch downs 10 Over under arm swings x 2 Partner workout: For Time If you don't have a partner cut reps in half Compete Reps of 100-75-50-25: Deadlift (225/155) Wall ball sit ups (20/14”) Burpee over bar lateral MOBILITY: Quads, Hips, and Hamstrings

WodStar Elite Competitor 060921

By |2021-06-04T21:23:12+00:00June 7th, 2021|Elite Competitor|

Warm-up: 3 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge 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 060821

By |2021-06-04T21:22:00+00:00June 6th, 2021|Elite Competitor|

Warm-up: 1 mile easy working progressively to highest possible cadence (not speed). 4-6 x :20 hard (progressive)/:40 easy. Then, 2x 10 x High Kicks, opposite hand to opposite leg 10 x Up and over the fence 5/5 Lunge with twist WOD 1: For Time Complete reps of 15-10-5: Muscle Ups Box Jumps (42/30") Rest till 20:00 WOD 2: [...]

WodStar Elite Competitor 060721

By |2021-06-04T21:20:15+00:00June 4th, 2021|Elite Competitor|

Warm-Up: 5:00 Of tissue work, then 2 Rounds: :30 Over/under arm swings 3 x Upward /down dog 10 Kip swings with hips 10 Sit-ups 5 Burpees 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 [...]

WodStar Elite Competitor 060621

By |2021-06-04T21:19:33+00:00June 4th, 2021|Elite Competitor|

Today is a Rest Day!  Here is Your Mobility

WodStar Elite Competitor 060521

By |2021-06-02T18:44:30+00:00June 3rd, 2021|Elite Competitor|

Today is an Active Recovery Day! Get together with your coach and fellow competitors to discuss how the week went. Pick an activity to do for 60 Minutes at moderate intensity. Suggested Mobility

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