In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

WOD – Home Gym

Metcon (AMRAP – Reps)

Tabata DB SDHPs (35/20 lb.)

Rest 1 min.

Tabata Squats

Rest 1 min.

Tabata Alt. DB Renegade Rows

Rest 1 min.

Tabata Push-ups

Rest 1 min.

Tabata Sit-ups

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