Warm Up
5 Minutes of Rowing/OR Bike
Then…
2 ROUNDS:
-10 Front Squats ( with empty barbell)
-10 Wall Balls
-10 Strict Press
WOD “HERA”
10 Minute AMRAP
(As Many Reps as Possible in 10 Minutes)
-50 Front Squats
-50 Push Press
Then with the remainder of time: Max Reps Wall Balls
Suggested Weight
Men: 75# Bar / 20# Wall Ball
Women: 55# Bar / 14# Wall Ball
Score: Total Wall Ball Reps
Goal: 50-70+ Wall Balls
COACHES NOTES
Set yourself up so that you have at least 4 minutes for the wall balls. The front squats should take about 3-3:30 and the push
presses around 2-2:30. Don’t peacock on the first part! Shoot for sets of 10-15 reps with a 5-10 second break and you’ll be fine. Push yourself on the wall balls. Everyone is a little different. Maybe it’s better for you to do small sets with short breaks. If you love wall balls, you can go with a few big sets. Efficiency will be key after the squats and push presses so focus on being explosive in the transition from the squat to the throw.
BARBELL FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!
Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.
CUSTOMIZATION
Go lighter
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
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