WodStar 111419

By |2019-11-13T18:05:14+00:00November 14th, 2019|Wodstar Daily|

Strength:  Seated Strict press 3×5 (70-75%) Strength:  Clean from blocks at knee build to tough triple for the day WOD: For Time 21 Thruster 95/65# 9 C2b Pull Ups  15 Thruster 15 C2B Pull Ups 9 Thruster 21 C2B Pull Ups Accessory Work: 3 Sets Barbell Row x15 rest 30 seconds Dumbbell Skull crushers x15 rest 90 seconds

WodStar 111319

By |2019-11-12T03:02:31+00:00November 13th, 2019|Wodstar Daily|

Strength: Front Squats 3×5 (70-75%) Strength 2: Clean Grip Deadlift 3×5 Strength 3: 3 Position Snatch (high, below knee, floor) build to moderate/tough set for the day (8 sets max) WOD: 100 Cal Assault bike for time Accessory Work: 400 Meter Sand bag carry (load should be tough, but able to complete all 400m in [...]

WodStar 111119

By |2019-11-10T16:32:16+00:00November 11th, 2019|Wodstar Daily|

Strength: 3 Sets Trap Bar DL x10 (70-75%) rest 30 seconds Single leg seated box jump x5 each WOD: For Time 30 Ring Muscle-ups EMOM: Every 4 Min for 4 sets (16 min) 10 Cal Bike 10 Deadlift 225/185# 10m Hand stand walk 10 Wall Balls 30/20# Accessory Work: 3 Sets 200ft heavy rev sled drag rest as needed between

WodStar 111019

By |2019-11-09T18:15:26+00:00November 10th, 2019|Wodstar Daily|

Strength: BTN Push Press 4×8 (70%) Power Clean from blocks (knee) Build to moderate/tough triple WOD: For Time 10 to 1 Toe to bar  Power Cleans 185/135# Strict Handstand push-ups Accessory Work: 3 Sets Supinated grip pull ups x 10-12 DB Skull crushers x 10-12 EZ Bar Curls x 10-12

WodStar 110919

By |2019-11-08T22:42:28+00:00November 9th, 2019|Wodstar Daily|

Strength:  Back squat: 4 × 8 Reps (70%) Strength 2: Power Snatch: in 8 sets, build to tough triple WOD: 10 Rounds for time 10 Cal Row 3 Power Snatch (155/105) Accessory Work: 3 Sets Band pull throughs x30 rest 60 seconds GHD raises x12-15 rest as needed

WodStar 110819

By |2019-11-07T23:16:32+00:00November 8th, 2019|Wodstar Daily|

Today is a rest day for the program! WODstar Recovery Yoga is made for days like this..

WodStar 110719

By |2019-11-06T21:31:00+00:00November 7th, 2019|Wodstar Daily|

Strength: Behind the Neck Strict press 5×10 EMOM: B) 5 Min EMOM High hang power clean + low hang power clean 5 Min EMOM Hang power clean + power clean 5 min EMOM Power clean WOD: For Time 21-15-9 Assault bike cals KB Thrusters 50s/35s # Toe to bar rest 5 min 12-9-6 DB Snatch 70/50 # Bar [...]

WodStar 110619

By |2019-11-05T19:21:00+00:00November 6th, 2019|Wodstar Daily|

Endurance: ROW 10 Sets 150 Meters at 90-95% Rest 2 min between sets

WodStar 110519

By |2019-11-04T17:44:00+00:00November 5th, 2019|Wodstar Daily|

Strength: A) Front Squat 8×3 (85-85%) Strength 2:  B) Stiff Leg Deadlift 3×8 EMOM: C) Every 90 seconds x5 3 Position Hang power snatch (high, mid thigh below knee) Every 90 seconds x5 Hang power snatch + power snatch Every 90 seconds x5 power snatch + OHS WOD: 10 Min AMRAP 50 Wallball 20/16# 50 Box jump over 24/20″ 25 Handstand Push Up  Accessory Work: 3 Sets [...]

WodStar 110419

By |2019-11-03T17:00:38+00:00November 4th, 2019|Wodstar Daily|

Strength: 5 Sets Deadlift x3 @ 85% Rest 30 Sec Seated box jump x 3 (seat at parallel) Rest 3-4 Min Skill: 3 Sets 2 min Max Ring Muscle-ups Rest 2 Min EMOM: 18 MIN EMOM Row 150m 6-8 HSPU 15 Toes to Bar Accessory Work: 3 Sets 200ft Sled Push Rest 30 seconds 200ft Reverse Sled Drag

WodStar 110319

By |2019-11-03T00:01:41+00:00November 3rd, 2019|Wodstar Daily|

Strength: 5 Sets Behind the Neck Push Press x 10 Strength 2: Power Clean From blocks at knee level 6×3 (build but keep fast) WOD: For Time 21-15-9 Assault Bike Deadlifts 315/225# Rest 4 Mins 15-12-9 Burpee Box Jump Over 30/24” Dumbbell Ground to overhead 70/55# Accessory Work: 4 Sets Supinated grip BB rows x8 Dumbbell [...]

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