Wednesday Workout: Single Leg DL, Row, Wall Walks, Box Jumps and Wall Balls

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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.

Check out what’s going on in the upcoming months!

17 thoughts on “Wednesday Workout: Single Leg DL, Row, Wall Walks, Box Jumps and Wall Balls

  1. SLDL @15#
    WOD: LVL 1.5 (750m row, Wall walks rd 1 only, 20″ Box Jumps, 14# WB)

    1. Oops: Time 10:51(I think)

  2. DL: @ 35
    WOD: 12:42; BxJ @ 24″

    1. DL 40 (no SLDL)
      Mod. WOD 750 Row/PU/box 13:26

  3. DL: 70#
    WOD: 11:58 rx

  4. SLDL @10#
    WOD: LVL 1 (750m row, box HSPU, 12″ Box Jumps, 8# wb for 1st rd, then 6# for last two rds)

  5. SLDL: 35# (post-WOD)
    WOD: 13:57 Rx

  6. 40#
    12:46rx

  7. DL @45#
    WOD 12:48 (+30″ box)

  8. DL: 35# kb, then 45# barbell
    WOD: 13:10 (3 ww/rd, 12# wb)

  9. DL @ 70
    WOD: 13:00- sub 800m run for row

  10. WOD: 14:00 rx

  11. SLDL: 35#
    WOD: 12:58 (3 wall walks/round, 20″ bj). this one sucked

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