STRENGTH
Single Leg Deadlift, 6/Leg x 3 Sets, 3010 Tempo
*Use kettlebells or dumbbells, and keep weight in hand opposite to working leg.
WOD
Level 1
Complete the Following for Time:
Row x 750m
Then, 3 Rounds of:
- Box Push-up x 10
- Box Jump Step Down (18/12) x 10
- Wall Ball (14/8) x 15
Level 2
Complete the Following for Time:
Row x 1000m
Then, 3 Rounds of:
- Wall Walk x 5
- Box Jump Step Down (30/24) x 10
- Wall Ball (20/14) x 20
Notes: Scale Wall Walks to 3 reps per round if necessary. Use plates or 12″ boxes to aid in step down from box as needed.
SLDL @15#
WOD: LVL 1.5 (750m row, Wall walks rd 1 only, 20″ Box Jumps, 14# WB)
Oops: Time 10:51(I think)
DL: @ 35
WOD: 12:42; BxJ @ 24″
DL 40 (no SLDL)
Mod. WOD 750 Row/PU/box 13:26
DL: 70#
WOD: 11:58 rx
SLDL @10#
WOD: LVL 1 (750m row, box HSPU, 12″ Box Jumps, 8# wb for 1st rd, then 6# for last two rds)
time: 11:01
11:55
SLDL: 35# (post-WOD)
WOD: 13:57 Rx
40#
12:46rx
70/10:36 rx
DL @45#
WOD 12:48 (+30″ box)
DL: 35# kb, then 45# barbell
WOD: 13:10 (3 ww/rd, 12# wb)
11:10
DL @ 70
WOD: 13:00- sub 800m run for row
WOD: 14:00 rx
SLDL: 35#
WOD: 12:58 (3 wall walks/round, 20″ bj). this one sucked