WodStar 011022

By |2022-01-06T21:18:24+00:00January 10th, 2022|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

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WodStar 011122

By |2022-01-06T21:19:28+00:00January 9th, 2022|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 [...]

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WodStar 010922

By |2022-01-06T21:16:22+00:00January 9th, 2022|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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WodStar 010822

By |2022-01-04T21:00:39+00:00January 8th, 2022|Wodstar Daily|

Strength: Back Squat 6×3 @ 65% Strength 2: 3 Position Snatch x1 (high hang, mid thigh, below knee) Every 2 min x3 Strength 3: Snatch (below knee, floor) Every 2 min x3 WOD: For Time Assault Bike 1 Mile Row 1k 50 Thrusters 45/35# 30 Pull-ups Assault Bike 1 Mile

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WodStar 010622

By |2022-01-04T20:57:39+00:00January 6th, 2022|Wodstar Daily|

Strength: 5 Sets DeadLift x 3, drop each rep (80%) Rest 30 Seconds Seated box jump x 3 (seat at parallel) Rest 3-4 Mins WOD: 40 Muscle Up for Time EMOM: 5 Min EMOM 20 Wall Balls 20/16# 5 Strict pull ups + 5 Kipping pull ups + 5 Chest to bar pull-ups 16/12 Cal row

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WodStar 010722

By |2022-01-04T20:58:51+00:00January 5th, 2022|Wodstar Daily|

Today is a rest day for the program! Rest Day Recovery is made for days like this..  

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WodStar 010522

By |2021-12-30T23:03:36+00:00January 5th, 2022|Wodstar Daily|

Strength: Back Squat 5×5 (75%) Strength 2: Stiff leg DeadLift 3 × 10 Strength EMOM: Every 90 Seconds x3 Hang Power Snatch + Power Snatch Strength EMOM: Every 90 seconds x3 Power Snatch (80%) WOD: 3 Rounds 4 Rope Climb 15′ 8 Over Head Squat 185/135# 16 C2B Pull Ups 32 Cal Assault bike Accessory Work: Peterson Step up x10 each leg [...]

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WodStar 010422

By |2021-12-30T23:01:43+00:00January 4th, 2022|Wodstar Daily|

 Conditioning: 1K-800-600-400 Run 100-80-60-40 Double-unders 50-40-30-20 Cal Bike

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WodStar 010322

By |2021-12-30T23:00:27+00:00January 3rd, 2022|Wodstar Daily|

Strength: 5 Sets DeadLift x 3, drop each rep (80%) Rest 30 Seconds Seated box jump x3 (seat at parallel) Rest 3-4 Mins WOD: 40 Muscle Up for Time EMOM: 5 Min EMOM 20 Wall Balls 20/16# 5 Strict pull ups + 5 kipping pull ups + 5 Chest to bar pull-ups 16/12 Cal row

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WodStar 010222

By |2021-12-30T22:59:15+00:00January 2nd, 2022|Wodstar Daily|

Strength: Behind the neck strict press 5×5 EMOM: Every 2 min x 4 2 Position Clean (Mid Thigh, below knee) WOD: 12 min AMRAP 21 Bar Facing Burpees 15 Power Cleans 185/135# 9 Strict handstand push-ups Accessory Work: 4 Sets Supinated grip BB rows x 10 Barbell Z Press x 6-8

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WodStar 010121

By |2021-12-27T23:54:40+00:00January 1st, 2022|Wodstar Daily|

WOD: "19.5"  For Time 33-27-21-15-9 Reps of: Thrusters (95/65) Chest-to-bar pull-ups Time cap: 20 minutes

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