Warm up:
2 Rounds:
5 Dislocates
10 Light Barbell Press
10 Scap Retractions
10 Planking Burpees
10 Shoulder Taps
5 Swimmers
Strength: Press
4 x 8 @ 75%
Conditioning:
"Benchmark WOD Grettel"
10 Rounds for Time
3 Clean-and-Jerks (135/95 lb)(125/85)(115/75)
3 Burpees over bar
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