WodStar 012422

By |2022-01-20T21:17:56+00:00January 24th, 2022|Wodstar Daily|

Strength: Turkish Get ups: 5/5-4/4-3/3-2/2-1/1 (building) WOD: For Time 7 Rounds of 4 Hang snatch (95/65) 17 Push-ups, Alternate rounds with 17 Box jumps (24"/20") (so 4 rounds of push-ups, 3 rounds of box jumps) After 7 rounds go right into 76 Wall ball sit-ups (20/14) 243 Double-unders

WodStar 012322

By |2022-01-20T21:17:33+00:00January 23rd, 2022|Wodstar Daily|

Strength: Sumo Deadlift build up to heavy single, then drop down to 80% of that and complete 4×3 Strength 2: 3 Sets Max UNBROKEN set of Strict handstand push-ups EMOM: Every 5 min x4 (20min) 30 Wall Balls 20/16# 20 C2B Pull Ups  10 Cal Assault Bike (rest remaining time of each 5 min block)

WodStar 012222

By |2022-01-18T20:52:16+00:00January 22nd, 2022|Wodstar Daily|

Strength: Back Squat 4×10 (70-75%) Strength 2: Every 3 min x10 (30min) Snatch Sets Min 1-2 = 3 reps 60-65% Min 3-4= 2 reps 70-75% Min 5-6= 1 rep 80% Min 7-8= 1 rep 85% Min 9-10= 1 rep 90% WOD: 9-7-5 Dumbbell Squat Snatch 70/50# Ring Muscle Ups Accessory Work: 4 Sets Jefferson Curl x8-10 Weighted GHD sit ups x15-20 [...]

WodStar 012022

By |2022-01-18T20:49:46+00:00January 20th, 2022|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 011922

By |2022-01-13T20:50:18+00:00January 19th, 2022|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 011822

By |2022-01-13T20:49:56+00:00January 18th, 2022|Wodstar Daily|

Endurance: Rowing 12 Sets 200 Meters at 90% rest 90 seconds between sets

WodStar 011722

By |2022-01-13T20:49:14+00:00January 17th, 2022|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 011622

By |2022-01-13T20:48:53+00:00January 16th, 2022|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 011522

By |2022-01-11T21:08:16+00:00January 15th, 2022|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 011422

By |2022-01-11T21:06:01+00:00January 14th, 2022|Wodstar Daily|

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

WodStar 011322

By |2022-01-11T21:10:30+00:00January 13th, 2022|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 [...]

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