Warm up: 2 Rounds
10 Dead Bugs
10 Elbow Plank Leg Lifts, R+L
10 Stripper Squats
30 Seconds of Samson Lunge, R+L
10 Glute Bridges
10 Empty Bar Stiff Leg DL's
STRENGTH: Back Squat
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%
Conditioning: 16min EMOM
3 Heavy Deadlift (245/155)(185/135)
6 Push Ups
9 KBS (70/55)(55/35)
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