Strength: Front Squat
Warm up: 2x3 reps @ 55-65%
2 @ 75%
2@ 85%
2@ 90%
2 @ 80 %
2 @ 70%
Super Set: DB Glute Bridges 5x8 reps
Conditioning: 15min AMRAP
15 Kettlebell Swings (70/55)(55/35)
200 Meter Run
12 Push Press (135/95)(125/85)(115/75)
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