Strength: Bench Press 5x5 (keep increasing weight each set)
Bicep Curls 3x12
Tricep Ext 3x12
Conditioning: 12min AMRAP
1 Pull Up
8 Alternating DB Step ups (55/25)(40/20)
200m Run
2 Pull Up
8 Alternating DB Step ups
200m Run
3 Pull Up
8 Alternating DB Step ups
200m Run
4 Pull Up
8 Alternating DB Step ups
200m Run
... Keep adding 1 Pull Up every round until the 12min is up
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