From Jenna With Love
Wallballs are pretty amazing training tools. POWER = (FORCE * DISTANCE) / TIME … and wallballs really excel at maximizing that equation. Getting that wallball all the way up to the 10-foot target makes it the biggest “D” in the equation of any exercise we do. The pace of gravity bringing the ball back down to begin the next rep also makes sure the “T” in the equation stays nice and small – as long as you go unbroken on your reps.
One way to make WallBalls even more intense is to increase the “F”… by picking up a heavier wallball! We’re offering you the chance to do that today by setting the RX *really high* and encouraging you to try a Ball that constitutes a scary challenge. We’ve got one 30 pounder and two 24-pounders, and plenty of 20 pound balls to play with. If you normally use a 10, try grabbing a 14!
Pairing that challenge with box jump-overs and step-ups onto the box (while carrying your medball) will all add up to a glute-tastic day of exercise!
WOD:
40-30-20-10
Heavy Wall Balls (30/20)
Box Jump Overs
Box Step-Ups (holding your medball)
* 30 Minute Hard Cap
WoD: 23:14 @ 25# WB; I’ll be feeling this for the rest of the day.
WoD: 26:51 @ 25#. 5# makes a big difference!
WoD: 23:36 @ 25#.
That was tough.
WOD: 25:41 @ 20#
I expected the worst, but it turned out to be not as bad as I imagined
WOD: 26:46 @ 16#
Woof.
17:34 Rx
Had to take this for a spin and I was right, just a grind fest.
24:18 (30#)
I did it as well with a few workout buddies after morning classes – really dragged it out. 27:18
Holy crap Ana!