General Warm up:
10 min PVC work going over Front Squat:
Key points
Hips Back
Weight in heels
Knees out
Elbows UP!
Strength: Front Squat
3 warm up sets
5 working sets of 5 reps (75-85%)
Conditioning:
3 rounds:
10 Front Squats (135/95) (scaled: pick a weight you CAN DO 10 unbroken with)
50 Wall Balls (20/14)
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