Thread: Birthday WODs
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Old 12-05-2013, 01:41 PM   #4
Greg Warren
Member Greg Warren is offline
Join Date: Oct 2013
Location: Reynoldsburg  OH
Posts: 127
Re: Birthday WODs

At our gym, the birthday person usually just gives the programmer a list of movements they prefer a few weeks in advance, and the programmer will make something up that generally corresponds with the age the person is turning.

One of the recent ones was to do 44 of each of the following any order but complete all reps before moving to another exercise:
Calorie row
Shoulder to Overhead 95/65
Back squat 135/85
Mountain climber
44 second L-sit hold
Double unders
Double KB cleans 44/26
Ab mat sit ups

Other times it may be something like 3 rounds for time
9 Deadlifts
9 Box Jumps
9 Push ups
(For someone turning 27)
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