Updated: Mar 23, 2021
Warm up: 2 Rds 10 Reps of each
Cossack squats (side lunge/lunge 5per leg)
Pop Squats
BB Stiff Leg DL
BB Bent Over Row
Glute Bridges
Straight leg crossover x 5 each leg
Strength: Front Squat 5x5 @ 80%
Conditioning: 4rds
16 Alt DB Step ups (50/35)(40/25) 16 Deadlifts (185/135) (155/105) 100 Meter Plate Carry (45/25)
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