This is the Wodstar Elite Competitor Program

WodStar Elite Competitor 092923

By |2023-09-26T18:16:46+00:00September 27th, 2023|Elite Competitor|

Warm-up: 200 Row or run 10/10 Ankle roll outs 10 PVC overhead squats 10/10 High kicks x 3 WOD: For time Run 700 meters 20 Overhead squats (155/110#) Run 700 meters 15 Overhead squats (185/135#) Run 700 meters 10 Overhead squats (205/145#) Run 700 meters 8 Overhead squats (225/155#) Run 700 meters 6 Overhead squats (245/170#) Run 700 4 [...]

WodStar Elite Competitor 092823

By |2023-09-26T18:15:38+00:00September 26th, 2023|Elite Competitor|

Warm-up: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets WOD: Start new set every 5 min 15 Calorie row 12 Deadlifts (185/135#) 9 Hang power clean (185/135#) 6 Jerks (185/135#) x 5 *Notes: Go as many rounds as you can without having to set the bar down Strength: Every 1:30 Full clean + front [...]

WodStar Elite Competitor 092723

By |2023-09-21T20:05:30+00:00September 25th, 2023|Elite Competitor|

Warm-up: 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets WOD: For Time 70' Walking lunge holding 55/30# Dumbbells 5 Man makers 55/30# x 4 Rest 15 min WOD: For Time 400 Meter run 5 Burpee muscle-ups With 20# vest X 4 Strength: Deadlifts: 405/285 x 2 reps Complete 7 sets of 2 reps [...]

WodStar Elite Competitor 092623

By |2023-09-21T20:05:12+00:00September 24th, 2023|Elite Competitor|

Warm-up: Run 200 Meters, no gear 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets WOD: For Time 100 Wall ball (20/14#) 100 Calorie row 100 Pistols 100 Dumbbell snatch (100/70#) Strength: Clean + front squat every 1:30 at 275/195# 2 x 1+3 2 x 2+2 2 x 3+1 2 x 4+0 Then [...]

WodStar Elite Competitor 092523

By |2023-09-21T20:03:34+00:00September 23rd, 2023|Elite Competitor|

Warm-up: 200 Meter run 10/10 Plank alternating arm/leg lifts 10 PVC pass throughs x 3 Sets Conditioning: With a partner, your rest is while your partner goes, and you each do 5 rounds of the following: 500 Meter row With partner back and forth X 5 Rest 3 min 500 Ski Partner back and forth [...]

WodStar Elite Competitor 092423

By |2023-09-21T20:03:09+00:00September 22nd, 2023|Elite Competitor|

Today is a Rest Day!  Here is Your Mobility

WodStar Elite Competitor 092323

By |2023-09-19T13:42:41+00:00September 21st, 2023|Elite Competitor|

Today is a Rest Day!  Here is Your Mobility

WodStar Elite Competitor 092223

By |2023-09-19T13:41:23+00:00September 20th, 2023|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 092123

By |2023-09-19T13:40:13+00:00September 19th, 2023|Elite Competitor|

Warm-up: 5:00 Of related tissue work, then 2 Sets 10 Scap pull downs 5/5 Alternating pigeon 10 Over/under arm swings Strength: Snatch: Every 2:00 complete 6 sets of 6 reps Snatch pulls: Complete 5 sets of 3 reps WOD: 0:00 10 Muscle-ups 10 Parallette handstand push-ups with just abmat x 3 20:00 30 Muscle-ups 30 Parallette handstand push-ups [...]

WodStar Elite Competitor 092023

By |2023-09-14T18:25:55+00:00September 18th, 2023|Elite Competitor|

Warm-up: x 3 Row 400 Meters 8/8 High kicks Thoracic warm-up WOD: For Time 9-15-21 Row calories Hang snatch (115/75#) Strength: Snatch: Complete 6 sets of 3 reps, go by feel Turkish get ups: 5/5 x 5 Sets Recovery: Low Back, Hips and Hamstrings

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