Wod- "Quarters, Nickels, and Dimes" Teams of 3 45 Min cap 200m Plate Run 100 Deadlifts 185/135 400 m regular run 80 Hang Power Cleans (135/95) 600m Plate Run 60 Back Squats (135/95) 800m Regular run 40 Push Jerks (115/85) 1000m Plate Run 20 Front Squats (115/85) 1200 m regular Run On the Plate run- for males- 1 member runs with a 45 lb plate, 1 with a 35lb plate and 1 with a 25lb. For women- 1 with a 25lb plate, 1 with a 15 lb, 1 with a 10Â
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