Wall Balls

Tuesday, November 10, 2015

Coach Meriah

(11 AM) Tim K, Dan, Erika and me

Warm Up

Run 200m, 10 lunges, run 200m, 10 squats, run 200m 10 lunges, run 200m, 10 squats.  With band at top of quad pigeon pose center and turning torso out and in, with band at ankle move around, with band wrapped around hamstring move around doing air squats in between movements to get a feel for mobility.  Also did some banded shoulders and lats.

Technique

Wall ball shots using light (10#), medium (14#) and heavy (20#) wall balls try feet normal, wide, narrow and jumping.  Think about toes forward.  Other tips included trying to round arms/follow through and resting with ball on head or chest.  For speed try launching wall ball, cycling the squat and then catching the wall ball.  Work on virtuosity of movement!

WOD

4 Rounds for time: (15 min cap)

35 Wall balls, 20/14 lb. to 10/9′ target

15 Ball slams, 40/30 lb.

L3 – Rx

L2 – 30/20 lb. slam ball

L1 – 25/10 reps w/ modified weight

This was a deceptively tough WOD.  I used a 14# wall ball and 25# slam ball.  On the upside, I had very few no reps which I counted (not hitting the target or hitting the bottom of the target), however I did break them up into 7’s and 5’s.  The slam balls were better, but I broke those into 5’s as well.  I finished in 14:50, just below the time cap and felt really good about the effort.  My form was better on all of the motions, but my speed left a lot to be desired on the slam balls.

Mobility – finished with couch stretch and foam roller on back.