Hi Everyone! Thanks for signing up for our Wodstar Affiliate Program! This is six day a week program written for CrossFit Affiliates to use as their daily WOD.

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*Spend 3-5 Minutes rolling (tissue work) areas related to today Warm-up 3 Sets 5/5 High Kicks 10 PVC Good Mornings ...
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Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets Strength: Build Front ...
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*Spend 3-5 Minutes rolling (tissue work) areas related to today Warm-up: 3 Sets 10 Air squats 10/10 PVC figure 8's 10 PVC ...
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Warm-up: 3 Sets Run or row 150 Meters 8 Spiderman push-ups 10/10 Hip openers Strength: Build 1.Power clean: 3,2,1,1,1 2. 4 Sets Dumbbell ...
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*Spend 3-5 Minutes rolling (tissue work) areas related to today Warm-up 3 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high ...
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Warm-up 3 Sets 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles Strength: Deadlift: 65% x 5 75% x 5 x 2 Sets 85% ...
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Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Strength: Front Squat 65% x 5 x 75% ...
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Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Strength: Power Cleans: 65% x 1.1.1.1.1 75% ...
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Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Strength: Single arm Kettlebell roller press: 12/12-10/10-10/10-8/8 Sorenson ...
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Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs Strength: Thrusters: ...
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Warm-up: Row 500 Meters 25 Banded overhead press 10 Inchworms  Strength: EMOM for 12:00 Min 1: 1-2 Rope Climbs Min ...
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Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under 7/7 Floor wipers 10/10 Hip Circles ...
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Warm-up: Tissue work for Shoulders and Hips, then 1 round of: 15 Snatch balance with PVC or unloaded bar 25 Touch downs ...
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Today is a Recovery Day for the Program! ...
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Warm-up: 2-5 Min of related tissue work, then: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute, ...
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