top of page

May 3rd WOD

Warm Up 5 minutes amrap slow and good form 5 pass thrus 10 snatch grip RDLs 10 OHS 5 snatch balance 5 behind neck Sotts press

Strength 10 Min EMOM 1 Snatch Grip Dead Lift

1 Hang Power Snatch

1 squat snatch


Conditioning 12 minute AMRAP: 30 double unders 20 overhead squats (75/55) 10 AlT DB snatches (50/35

22 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