Tuesday Workout: Deadlift, Press, Wall Ball, Swing, and Row

Update on the move: it will now take place Thursday, March 21st at 4 PM. RSVP on Facebook here. All classes are still on this weekend and next week.

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Strength

3 alternating sets of 8 reps each side:

  • Single-Leg Deadlift 
  • One-Arm Strict Press

Use kettlebells or dumbbells for weight.

WOD

For max reps each round:

  • 2 minutes of KB Swings (70/53#); rest 2 minutes
  • 2 minutes of Wall Balls (20/14#); rest 2 minutes
  • 2 minutes of Rowing for Calories

Cool-down

2 minutes per leg of Hip Capsule Mobility

17 thoughts on “Tuesday Workout: Deadlift, Press, Wall Ball, Swing, and Row

  1. WOD: 121 (64,30.27) kb@45#

  2. Strength: 45# KB
    WOD: 161 (60/51/50cal) w/53# KB

  3. 90# DL, 35# press.
    I think the WOD was 61, 39, 31 = 131 with a 53# KB.

  4. 106# DL, 45# Press
    WOD: 143 (57, 45, 41) 70# Russian

  5. DL 70 press 45, 55

    35, 43, 37

    Sent from my iPhone

  6. 70# dl / 45# press

    WOD: 58 / 44 / 50; 70# Russian

  7. DL: 35#
    SP: 20#
    WOD: 52/40/27 (53# Russian, 10# WB)

  8. DL: 70
    Press: 40
    WOD: 43, 44, 40

  9. DL- 35#
    Press- 20-25#
    WOD- 63, 42, 33
    Russian @ 45#, 14# to 9FT

    1. DL- 35# in each hand

  10. DL: 45, SP: 25
    WOD: 60/43/32
    35# American swings – too light, but unbroken and focusing on keeping back/shoulder healthy

  11. DL: 35, 0, 0
    SP: 35, 35, 35
    WOD: 44+45+36=125 (53# kettlebell)

  12. DL: 70#
    SP: 45#
    WOD: 65-50-40 (70# KB)

  13. WOD: 50 (35# American), 52 (10#), 34

  14. DL: 35 SP: 20
    35# and 20#
    WOD: 51(35#), 41, 29

  15. DL: 25 SP: 25 on right, 20 on left
    WOD: 51 (25#), 31 (6#), 21

  16. DL: 35#, SP: 25#

    KB: 46 (45#), WB: 32 (14#), Row: 34 cal

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