 Warm-up:
400m Run 15 Sit-ups Complete 2 rounds. WOD: 1200m Run 30 Toes-to-Bar 800m Run 20 Toes-to-Bar 400m Run 10 Toes-to-Bar Complete for time. *MODIFIED= *400m Run/Walk *20 V-up Sit-ups (or Sit-ups) *Complete 3 rounds for time. Cool-down/Skill: Push-ups AMRAP in 1:00 min. POST SCORES TO COMMENTS.
2 Comments
 Warm-up:
10 DB Push-Press 20 Jerks (Empty BB or Light DB) WOD: Jerk (Split-Jerk or Push-Jerk) 3-3-3-3-3-3-3-3-3-3 (10 sets of 3 reps for max weight) Barbell may start on the ground or on a rack. 3 rep sets should be unbroken (shoulder to overhead), before dropping weight. *MODIFIED= *DB Jerk (10 x 3) Rest as necessary, then - 10 Burpees 30 Double-unders AMRAP in 5:00 min. *MODIFIED= *5 Burpees *30 Jump-rope Singles *AMRAP in 5:00 min. Cool-down/Skill: Air Squats AMRAP in 1:00 min. POST SCORES TO COMMENTS.  Warm-up:
10 Pull-ups 15 Clapping Push-ups 20 Jumping Squats WOD: 5 Strict Ring dips 5 Strict Pull-ups EMOM for 10:00 min. Rest as necessary, then - 21-15-9 reps of *Back Squat (135/115/95 lbs) Burpee Box-Jumps (24"/20"/18" box) *Barbell should be taken from the ground. Complete for time. *MODIFIED= *5 x 10 Pull-ups (Band-Assisted) *5 x 10 Strict Push-ups *Complete (untimed). *Rest as necessary, then - *21-15-9 reps of *DB Squats (2 x DB 30/20/10 lbs) *Burpees *Complete for time. Cool-down/Skill: 15 Strict Handstand Push-ups or 5:00 min. Handstand Practice POST SCORES TO COMMENTS. |
SD COUNTY EMPLOYEE WELLNESS
SDDA ASSOCIATION
RESOURCES
PARTNERSLEADERBOARD ARCHIVESCrossFit AEQUITAS OPEN 2015 - Leaderboard (FINAL) CrossFit AEQUITAS OPEN 2014 - Leaderboard (FINAL) CrossFit AEQUITAS OPEN 2013 - Leaderboard (FINAL) Team DA CrossFit OPEN 2012 - Leaderboard (FINAL) WOD ARCHIVES
January 2020
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