top of page

May 17th WOD

Skill: Kipping and Butterfly pull up


10 rds for time

0-12 min

1 Bar Muscle Up

2 Squat Cleans (185/105)


At 12min: 400m Run


8min EMOM:

4 Hang Power Clean

4 Burpees over bar

At 24 min: 400m Run

5min EMOM

8 Slam Balls

8 Air Squat

21 views0 comments

Recent Posts

See All

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

bottom of page