Warm up:
3 Rounds
200m Run
4 Inch Worm Push Ups
6 Ring Row
8 Goblet Squats
12 Hollow Body
Strength:
1a) Power Clean (pull from the floor, no squat)
Build up to 65% Then 7x3 @ 65%
1b) DB Row 4x12 each arm
1c) Face Pulls 4x10
Conditioning:
12min Amrap
4 Power cleans (115/75)
6 Box Jumps
8 Wall Balls
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