This is the Wodstar Elite Competitor Program

WodStar Elite Competitor 081823

By |2023-08-15T19:47:34+00:00August 16th, 2023|Elite Competitor|

Warm-up: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups Endurance: 25 Mile bike ride road Strength: Work up to a heavy hang power clean  *Notes: Take as long as needed here WOD: For time 21-15-9  Bar facing burpees  Overhead squats 95/65# Chest to bar pull-up Recovery: Quads, Hips and [...]

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WodStar Elite Competitor 081723

By |2023-08-15T19:43:35+00:00August 15th, 2023|Elite Competitor|

Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch WOD: 1 Min max (50/30#) slam-ball Rest :30 1 Min max Zeus rope double-unders  Rest :30 X 5 Strength: EMOM for 6:00 5 Back squats  Rest 2 min EMOM for 10:00 5 Squat snatch  Endurance: 8 Hill sprints  About 150 Meters, moderate incline  [...]

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WodStar Elite Competitor 081623

By |2023-08-11T18:14:23+00:00August 14th, 2023|Elite Competitor|

Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups WOD: For time 25 Cal row 25 GHD sit-ups 6 Strict parallette handstand push-ups  x 5 *Notes: Push the rower, go at a pace to be able to be unbroken on the sit ups. If needed, scale [...]

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WodStar Elite Competitor 081523

By |2023-08-11T18:13:59+00:00August 13th, 2023|Elite Competitor|

Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's WOD: For time 200 Meter ski erg 50 Double-unders Zeus rope  200 Meter row 50 Double-unders Zeus rope  .4 Bike  50 Double-unders Zeus rope  200 Meter row 50 Double-unders Zeus rope  200 Ski Sled pull  WOD:For time 3 Peg [...]

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WodStar Elite Competitor 081423

By |2023-08-11T18:13:15+00:00August 12th, 2023|Elite Competitor|

Warm-up: 3 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Skill: Triple-unders x 3-5:00 Strength: Clean and jerk  10 @ 225/155# 8 @ 245/175# 6 @ 265/185# 4 @ 285/200# 2 @ 305/215# Strength: Rest as Needed Clean pulls: Complete 5 sets of 3 reps Strength: Rest as Needed Front squats: [...]

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WodStar Elite Competitor 081323

By |2023-08-11T18:12:51+00:00August 11th, 2023|Elite Competitor|

Today is a Rest Day!  Here is Your Mobility

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WodStar Elite Competitor 081223

By |2023-08-08T21:04:06+00:00August 10th, 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

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WodStar Elite Competitor 081123

By |2023-08-08T20:57:39+00:00August 9th, 2023|Elite Competitor|

Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's WOD: For time 100 Cal ski 30 Dball cleans 200/150 Rest 10 Min WOD: For time 100 Cal bike 30 Muscle ups Rest 10 min WOD: For time 100 Cal row 30 Deadlifts (315/225#) Rest 10 min WOD: For time 1 Mile run true form with [...]

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WodStar Elite Competitor 081023

By |2023-08-07T11:36:48+00:00August 8th, 2023|Elite Competitor|

Warm-up: 3 Sets 10 Air Squat 10 Jumping jacks 10 Burpees Strength: Power snatch: Complete 6 sets of 3 reps WOD: For time 4 Strict parallette handstand push-ups 8/8 Single arm DB overhead squat (80/55) 12 Strict chest to bar pull-ups x 2 Rest 1:1 X 5 sets Strength: Split Jerk: Complete 6 sets of 3 reps WOD: [...]

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WodStar Elite Competitor 080923

By |2023-08-04T19:55:28+00:00August 7th, 2023|Elite Competitor|

Warm-up: 3 Sets 10 Air Squat 10 Jumping jacks 10 Burpees Strength: Power snatch: Complete 6 sets of 3 reps WOD: For time 4 Strict parallette handstand push-ups 8/8 Single arm DB overhead squat (80/55) 12 Strict chest to bar pull-ups x 2 Rest 1:1 X 5 sets Strength: Split Jerk: Complete 6 sets of 3 reps WOD: [...]

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