Bench Press:
1x10 @ 60
1x8 @ 65
1x6 @ 70
1x6 @ 75
1x6 @ 80
Bicep Curls 3x10
Tricep Ext 3 x 10
Conditioning: 5 rds
10 Deadlifts (225/155)(185/135)
100 Dubs or 200m Run
10 Wall balls
*Choose a weight you can do all 10 deadlifts unbroken
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