8 min partner Amrap, one partner working at a time:
50 KBS(55/35)
40 handstand pushups
30 Pull ups
20 Push Press (95/65)( 75/55 lbs)
— rest 2 min
8 min partner Amrap, one partner working at a time:
50 KBS (55/35)
40 handstand pushups
30 Weighted Sit ups (45/25)
20 Front Squats (115/75)(95/65)
— rest 2 min
8 min partner AMReps, one partner working at a time:
50 KBS
40 Alt DB Lunges (35/25)
30 HSPU
20 Hang Power Cleans (135/95)
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