Friday Workout: Deadlift, Run, Situp, Slam Ball, Box Jump

Last Call for our Survey!  We’ll keep the link up for the remainder of the week. Thanks in advance for sharing your input so we can continue to make improvements in the gym!  Also, reminder about the Nutrition Challenge Kick-off this coming Weekend – Info Here.

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STRENGTH

Deadlift, 4 x 4, rest 90 seconds between sets

Work up to moderate weight (no more than 80%). No dropping from the top – control each rep down and do touch and go reps if possible.

WOD

Level 1

For Time:

21-15-9 Reps of Each**:

  • Slam Ball (30/20)
  • Abmat Sit-up
  • Box Jump Step Down (24/20)

**Before set of 30 reps, Run 400m. Before set of 20 reps, Run 250m. Before set of 10 reps, Run 200m. If subbing Rowing, do 500m, 350m, 250m, respectively.

Level 2

For Time:

30-20-10 Reps of Each**:

  • Slam Ball (30/20)
  • Abmat Sit-up
  • Box Jump Step Down (24/20)

**Before set of 30 reps, Run 800m. Before set of 20 reps, Run 400m. Before set of 10 reps, Run 200m.  If subbing Rowing, do 1000m, 500m, 250m, respectively.

ANNOUNCEMENTS

  1. Our Thirteenth Nutrition Challenge Kicks off April 10!  Read about it here, and RSVP on Facebook.
  2. SURVEY TIME: Please click here to fill out our survey!  It will help us serve you better and continue to make improvements in the gym.  Thanks in advance!

4 thoughts on “Friday Workout: Deadlift, Run, Situp, Slam Ball, Box Jump

  1. DL: 175# x1, 185# x3
    Wod: 19:10

  2. DL: 225, 225, 245, 245#
    WOD: 15:55 – Used 25# slam ball b/c 30# balls are all wonky, 20″ Box Step Ups

  3. DL: 145, 155, 165, 175
    WOD: 17:47 (step-ups)

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