WodStar 091221

By |2021-09-10T00:58:45+00:00September 12th, 2021|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)

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WodStar 091121

By |2021-09-07T21:53:44+00:00September 11th, 2021|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 [...]

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WodStar 090921

By |2021-09-07T21:51:31+00:00September 9th, 2021|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

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WodStar 090821

By |2021-09-02T23:42:07+00:00September 8th, 2021|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 [...]

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WodStar 090721

By |2021-09-02T23:41:45+00:00September 7th, 2021|Wodstar Daily|

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

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WodStar 090621

By |2021-09-02T23:40:40+00:00September 6th, 2021|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

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WodStar 090521

By |2021-09-02T23:39:48+00:00September 5th, 2021|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

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WodStar 090421

By |2021-08-30T18:12:43+00:00September 4th, 2021|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

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WodStar 090321

By |2021-08-30T18:11:32+00:00September 3rd, 2021|Wodstar Daily|

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

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WodStar 090221

By |2021-08-30T18:10:28+00:00September 2nd, 2021|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

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