091030 Friday “Sit ‘n Slam”

Shanna — Thu, 29 Oct 2009 23:17:19 +0000

Strength/Skill Work:Deadlift

WOD

As many rounds as possible in 12 minutes of:

4 sit-ups

4 ball slams

200 OR 100m sprint

8 sit-ups

8 ball slams

200 OR 100m sprint

12 sit-ups

12 ball slams

200 OR 100m sprint

16 sit-ups

16 ball slams

200 OR 100m sprint…

So, just to clarify you are adding to the sit-ups and ball slams by 4 each round while the run stays the same. Do not begin with a 200m run and cut down to a 100m sprint when you tire. Decide from the beginning based upon your running ability. The 200m should take about 40-45 seconds or less in the early rounds and never take more than a minute.

We have been using this WOD in our On Ramp sessions and I am looking forward to the group classes going through it, as well as the On Ramp graduates to repeat it and see their progress! I do not believe we have had any we exceed more than a round of 24….g’luck!

CrossFit Asheville » sit ‘n slam

091030 Friday “Sit ‘n Slam”