 Warm-up/Mobility:
Chest/Pec Smash Ant. Delt. Smash Lat. Shoulder Banded Distraction 100 Double-unders (or Singles) WOD: "Happy New Year!" 365 Burpees Complete for time. *SCALED= *AMRAP in 20:00 min - *Burpees Cool-down/Skill: Row 1000m INDOOR WOD Meet in Sheriff's Gym at 12:00 PM. POST SCORES TO COMMENTS.
1 Comment
 Warm-up/Mobility:
Posterior Chain Smash Lat Smash Overhead Banded Distraction Hamstring Banded Distraction EMOM for 10:00 min - 5 Toes-to-Bar (or V-up Sit-ups) 5 Handstand Push-ups (or Push-ups) WOD: 1-2-3-4-5-6 reps of Muscle-ups 2-4-6-8-10-12 reps of Box Jumps (30"/26" box) Complete for time. *SCALED= *21-15-9 reps of *DB Snatch *Box Step-ups *Complete for time. Cool-down/Skill: AMRAP 2:00 min - Double-unders (or Plate Jump-overs) INDOOR WOD Meet in Sheriff's Gym at 12:00 PM. POST SCORES TO COMMENTS.  Warm-up/Mobility:
Ant. Delt. Smash Low Back Smash Overhead Banded Distraction Ant. Shoulder Banded Distraction 25 Push-ups 15 Pull-ups WOD: "Lynne" 5 rounds of - Max Reps Bench Press (Body weight) Max Reps Pull-ups *SCALED= *5 rounds of - *Max Reps DB Chest Press *Max Reps Ring Rows Cool-down/Skill: 8 x 30 sec. on/30 sec. off - Air Assault Bike (or Row) INDOOR WOD Meet in Sheriff's Gym at 12:00 PM. 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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