Today we will be performing two new movements, the wall ball squat clean and the dumbbell push press. The wall ball squat clean serves as a great introduction for future Olympic lifting, but even if you’re not interested in ever lifting with a barbell, it will help you develop speed, strength, power, coordination, and balance. Wall ball squat cleans do require some practice to feel natural, though, so be patient with yourself as you learn the movement. The dumbbell push press will help you develop overhead strength. By using your legs with the lift, you should be able to lift a heavier weight for more repetitions than you would be able to strict press. Be cautious as you pick your weight, though. Shoulders are easy to injure and slow to heal, so it is better to start out lighter and increase your weight as your strength and skill grows.
Today you will perform 30 wall ball squat cleans followed by 30 dumbbell push presses, then 20 wall ball squat cleans followed by 20 dumbbell push presses, and then 10 wall ball squat cleans followed by 10 dumbbell push presses. The numbers in parentheses beside the movements are the suggested weights to use. The weights for males are listed first, and the weights for females are listed second. Use a weight that is right for you. The weights listed are suggestions only.
If you are already comfortable working out, please perform the following WOD as prescribed (Rx):
Rx:
For time:
30-20-10:
Wall ball squat cleans (20lb, 14lb)
Dumbbell push press (35lb, 25lb)
A beginner will need to scale the weight in today’s workout. Feel free to take breaks and divide the work into manageable sets. If you have trouble getting the hang of wall ball squat cleans, simply hold the ball at chest level and perform goblet squats with the ball instead. A beginner’s version of today’s WOD might look like the following:
Scaled 1:
For time:
30-20-10:
Wall ball squat cleans (10lb, 10lb) or wall ball goblet squats
Dumbbell push press (10lb, 5lb)
Please pick a weight that works for you! Another version of today’s WOD could look like this:
Scaled 2:
For time:
30-20-10:
Wall ball squat cleans (14lb, 10lb)
Dumbbell push press (15lb, 10lb)
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
Scaled workout to wall ball goblet squats and 3 pound push presses. My time was 6:13. I did take a break to sign up a new member but stopped counting during that time!
12:07, Rx. I had forgotten how much harder DB push presses are than barbell push presses and how much harder push presses are than push jerks. This WOD reminded me, lol. I should have scaled down to a lower weight for the push press. Note to self: it is okay to change weights mid-WOD!