Warm Up
5 Minute Row/Bike
Then...
2 Rounds:
-30 Second Squat Hold
-10 Jumping Air Squats
-10 Barbell Shoulder Shrugs (empty barbell)
-10 Strict Shoulder Press (empty barbell)
WOD:
5 ROUNDS FOR TIME
-30 Wall Balls
-30 Barbell Push Press
-30 Box Jumps
Suggested Weight/ Men: 75#
Suggested Weight/ Women: 55#
Score: Total Time
Goal: 25-30 Min (35 Min Cut Off Today)
COACHES NOTES
Ouch! All three of these movements place considerable demand on the lower body, even the push press if you are doing it right. Make sure you warm up thoroughly. You are doing 150 reps of each movement so moving well should be a top priority. Break up the wall balls early, try to do each round in 1-3 sets. Choose a load on the push presses that you can complete sets of at least 10 the whole way. For the box jumps, find a smooth steady pace. 30 jumps should should take 1:30-2:00.
WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!
When you catch it. Catch first and then squat.
For the wall balls the ideal target height is roughly 9-10′, but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.
CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster
BARBELL PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.
Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.
CUSTOMIZATIONS
Lighter weight
BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. You may also sub step ups or lunges.
CUSTOMIZATIONS
Step Ups
Jump Overs