Category: HAPPY BIRTHDAY WOD

GWM WOD – SATURDAY 30.09.23 – “EVERY PROMISE IS A DEBT”

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
10 Alternating Spiderman Stretch
10 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
10 Down Up
10 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
10 Single Unders / Down Unders
10 Plate Ground to Overhead

Set 4
200 mt Run (Fast pace)
10 Plate Good Morning
10 Plate Halo x Side

CONDITIONING

“EVERY PROMISE IS A DEBT” AKA HAPPY BIRTHDAY VALE

For Time in a 45 min Cap Time with a partner Buy in 100 Burpees Synchro
45 Alternate Kb Clean and Jerks #24/16
45 Shuttle Run (1=2x10mt)
45 Single Arm Kb Thrusters #24/16
45 Cal Ski Erg
45 Push Ups Sand Bag Drag #25. 45 Cal Bike Erg 45 KB Step Up Over #50-kb#24/16 45 Wall Ball Shots #9/6 45 Pull Ups Synchro. Cash out 100 Double Unders in pair

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WGM saturday WOD – AND WHAT WE HAVE FORGOTTEN…01.07.23 – “HAPPY BIRTHDAY COACH!!! – AKA THOR”

MOBILITY & WARM UP
AMRAP 8:
20 Jumping Jack
10 Alternate Spiderman & stretch
5 Scap pull-ups + 5 Swings
10 Down Up
5 Push Ups To Down Dog
10 Sit Ups

SKILLS & SPECIFIC WARM UP
GHD Sit Ups

CONDITIONING

For Tme & Reps for 37 Minutes Time Cap With a Partner

Buy in: 55 GHD Sit Ups
Then, 55 Rounds Of:
1 Chest to Bar Pull Ups
1 Lunges (1R+1L)
1 Push Ups
1 Inverted Burpees
1 Handstand Push Ups
At The Top of 7 Minutes: 55 Wall Ball #9/6 (competitor 12/9)
At The Top of 14 Minutes: 55 Cuti’s P* #40/30
At The Top of 21 Minutes: 55 Single Arm Devil Press** #22.5/15
At The Top of 28 Minutes: 55 Double Unders (each)
Cash Out 55 SKi Erg-Assault Bike-Bike Erg
*Curti’s P is comprised of one Power Clean, one Lunge (each leg), and one Push Press.
**Devil Press is comprised of Dumbell Burpees, Snatch.

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GWM WOD TUESDAY 12.07.22 “HAPPY BIRTHDAY FIRST LADY”

WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Press
10 V-Ups

MOBILITY & SKILLS
Hips -Hamstring – Low Back – Shoulders

CONDITIONING
“HAPPY BIRTHDAY FIRST LADY”
For Tme & Reps for 55 Minutes Time Cap
Buy in 55 Wall Ball Shots #9/6;
Then, 55 Rounds Of:
1 Pull Ups
1 Push-Up
1 Box Jump
1 Toe To Bar
1 Burpees
At The Top of 10 rounds: 55 Sumo Deadlift High Pull #20/15
At The Top of 20 rounds: 55 Push Press #20/15
At The Top of 30 rounds: 55 Kettlebell Swing #24/16
At The Top of 40 rounds: 55 Double Unders
Cash Out 55 Cal Row

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WGM WOD – AND WHAT WE HAVE FORGOTTEN…27.06.22 – “HAPPY BIRTHDAY COACH!!! – AKA THOR”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach

SKILLS & SPECIFIC WARM UP
Clean – Push Press

CONDITIONING

“HAPPY BIRTHDAY COACH!!! – AKA THOR”

TIME CAP 37′

Buy in: 54 Wall Ball #9/6
then: 7 RNDs
25 mt Bear Crawl Squat Clean
6 Curtis P* #52/35
19 Toes To Bar
68 Double Unders
Cash out: 54 cal Row

*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN

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WG WOD – TUESDAY 14.06.22 – “HAPPY BIRTHDAY COACH-ETTO, AKA SPIDERMAN”

MOBILITY & WARM UP

On the 2:00 x 18:00 (3 Rounds):
Minutes 1+4 – 300 mt Run
Minutes 2+5 – 30 Double-Unders + 1O Wall Squats + 5 Strict Pull-Ups
Minutes 3+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

5-4-3-2-1:
Walkouts
Spiderman + Reach (each side)

SKILLS & SPECIFIC WARM UP

10′ practice on Handstand Push Ups

CONDITIONING

“HAPPY BIRTHDAY COACH-ETTO, AKA SPIDERMAN”

In a 25′ Time Cap; 5 Rounds For Time
6 Single Arm Kb Snatch #24/16
14 Hanstand Push Ups
20 KB Overhead Walking Lunges #24/16 ( Unbroken for 10 )
22 Pull Ups

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WGM WOD -THANKS GOD IT’S FRIDAY 25.06.21 – “HAPPY BIRTHDAY COACH!!! – AKA THOR”

MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
10 Alt Warrior Stretch
10 Spider-Man & Reach

SKILLS & SPECIFIC WARM UP
Push Press

CONDITIONING

“HAPPY BIRTHDAY COACH!!! – AKA THOR”

TIME CAP 37′

Buy in: 53 Wall Ball #9/6
then: 7 RNDs
25 mt Bear Crawl Squat Clean
6 Curtis P* #52/35
19 Toes To Bar
68 Double Unders
Cash out: 53 cal Row

*Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press, UNBROKEN

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MGW WOW – SATURDAY 14.12.19 – TRAIN WITH A COACH “HAPPY BIRTHDAY OCCHIO DI FALCO”

TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY & WARM UP
3-2-1 Spiderman & Reach each side
3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row/200 mt Run
Then
2 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Hollow Body
5 Superman Hold

CONDITIONING
“HAPPY BIRTHDAY OCCHIO DI FALCO”
AMRAP 20′
Buy in 1973 meter Row; Then:
46 Double Unders 
20 Alternate DB Snatch #22.5/15
19 Pull Ups 
14 DB Step Up #22.5/15 
19 Burpees Over The Row

AT 13.30 CLASS, BEFORE CONDITIONING, IN A 6 MINUTE TIME CAP

1 RM OF SQUAT SNATCH

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MG WOD – 23.07.19 – HAPPY BIRTHDAY WOD “I WANT AN ICE CREAM!”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
100 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
Handstand Push Ups – Kipping

CONDITIONING
“I WANT AN ICE CREAM!”

Buy in 1983 mt Row
36 Pull Ups
36 Spiderman Crawl
36 Prisoner Walking Lunge
36 Toe to Bar
36 Double Unders
36 AB-Mat Sit Ups
36 Air Squat
36 Hand-Stand Push-Ups
36 Burpees
36 Push Ups
Cash Out 36 Cal Air Dyne/Ski Erg/Row

Time Cap 36′

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GWM WOD 12-07-19 “HAPPY BIRTHDAY FIRST LADY”

WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Dislocate
10 Spider-man and Reach

MOBILITY & SKILLS
Hips -Hamstring – Low Back – Shoulders

CONDITIONING
“HAPPY BIRTHDAY FIRST LADY”
For Tme & Reps for 52′ Minutes Time Cap
Buy in 52 Wall Ball Shots #9/6 ;
Then, 50 Rounds Of:
1 Pull Ups
1 Push-Up
1 Box Jump
1 Toe To Bar
1 Inverted Burpees
At The Top of 10 rounds: 50 Sumo Deadlift High Pull #20/15 + 2 DBall
At The Top of 20 rounds: 50 Push Press #20/15
+ 2 DBall
At The Top of 30 rounds: 50 Kettlebell Swing #24/16
+ 2 DBall
At The Top of 40 rounds: 50 Double Unders
+ 2 DBall
Cash Out 52 Cal Row

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