Tag: CrossFit Happy Birthday wod

HAPPY BIRTHDAY WOD – THURSDAY 12.12.17 – ” THANKS ANDREA “

WARM UP
25 each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

CONDITIONING
“OCCHIO DI FALCO TABATA BIRTHDAY WORKOUT”
For Total Reps in 44 minutes
Tabata Double Unders
Tabata Burpees
Tabata Kettlebell Swings #32/24
Tabata Calorie Row
Tabata Chest To Bar
Tabata Shoulder Press #43/29
Tabata Calorie Bike
Tabata Double Unders
Tabata Thrusters #43/29

Nine Rounds of:
20 seconds of ‘”all-out’ work” followed by 10 seconds of rest
Total 4 minutes = 1 Rounds

Complete 1 Rounds, Rest 1′ and Repeat for 9 Time

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WMG WOD 140617 “Happy Birthday Damiano”

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Clean Warm up

CONDITIONING
“Happy Birthday Damiano”
Three AMRAPs in 26 minutes
AMRAP in 8 minutes
6 Hang Squat Clean #60/40
46 Double Unders
14 Bar-Facing Burpees
Rest 1 minutes
Then, AMRAP in 8 minutes
6 Power Cleans #60/40
46 Cal Row
14 Pull-Ups
Rest 1 minutes
Then, AMRAP in 8 minutes
6 Push Press #60/40
46 Double Unders
14 Box Jump-Overs #60/50

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