Strength:
Bench PRess 4x10
S/S Tricep Extensions 4x10
Conditioning:
Complete as many reps as possible in 15 Minutes
5 KbS (55/35)
5 Box Jumps, 24/20
200m Run
10 KBS
10 Box Jumps
200m Run
15 KBS
15 Box Jumps
200m Run
20 KBS
20 Box Jumps
200m Run
*Continue this pattern until time runs out.
Conditioning: For Time Partner WOD (Split reps) 1,200m/1000m row 60 Hang Power snatches (115/75)(95/65) 60 Handstand pushups/ Kneel and Press 800m/600m row 40 Hang Power Cleans (115(95/65)75)(95/65) 4
Unfortunately it’s that time of year again! Unfortunate for me because, well, it’s my birthday and 44 is BLAH. Unfortunate for you all because you get to enjoy my bday WOD filled with STEPHSTERS!! 🤣�
Strength: Push Press 5x3 (Increase weight each set) Conditioning: 3 Rounds 200 Meter Run 15 Power Snatch (115/75)(95/65) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds