Friday Workout: Pull-up, Deadlift, Sit-up, Run

image

WOD

Level 1

Complete the Following for Time:

  • Deadlift* x 5
  • Supine Ring Row x 5
  • Abmat Sit-up x 20
  • Run x 600m
  • Deadlift x 7
  • Supine Ring Row x 7
  • Abmat Sit-up x 20
  • Run x 400m
  • Deadlift x 9
  • Supine Ring Row x 9
  • Abmat Sit-up x 20
  • Run x 200m

Level 2

Complete the Following for Time:

  • Deadlift (275/185) x 5
  • Pull-up weighted with medball (20/10) x 5
  • Abmat Sit-up x 25
  • Run x 800m
  • Deadlift x 7
  • Pull-up weighted with medball x 7
  • Abmat Sit-up x 25
  • Run x 400m
  • Deadlift x 9
  • Pull-up weighted with medball x 9
  • Abmat Sit-up x 25
  • Run x 250m

*For L1, choose challenging weight for deadlift.  Scale supine ring rows as needed. If subbing rowing, do 1000m, 500m, 250m

ANNOUNCEMENTS/UPCOMING EVENTS

1. Check this out for more announcements and upcoming events!

6 thoughts on “Friday Workout: Pull-up, Deadlift, Sit-up, Run

  1. 12:37

    On Thursday, May 28, 2015, CrossFit Charlottesville wrote:

    > Scott posted: ” WOD Level 1 Complete the Following for Time: Deadlift* > x 5 Supine Ring Row x 5 Abmat Sit-up x 20 Run x 600m Deadlift x 7 Supine > Ring Row x 7 Abmat Sit-up x 20 Run x 400m Deadlift x 9 Supine Ring Row x 9 > Abmat Sit-up x 20 Ru”

  2. @ 225; 12:47.

  3. 17:26, sub 155# Back Squat for DL, 10# WB for PUs

  4. 14:23 DL: #145; RR

Leave a Reply

search previous next tag category expand menu location phone mail time cart zoom edit close