Strength: Bench Press 4x8@ 70%
Bicep Curls 3x 12
Tricep Ext 3 x 12
Conditioning: 12min AMRAP
1 HSPU
8 Power Snatches (95/65)
2 HSPU
8 Power Snatches(95/65)
3 HSPU
8 Power Snatches (95/65)
4 HSPU
8 Power Snatche (95/65)
5 HSPU
8 Power Snatches (95/65)
6 HSPU
8 Power Snatches (95/65)
*Continue to add 1 HSPU every round until 12 min as passed.
*Every round has 8 Power Snatches following the HSPU.
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