Bring your balls to the wall!

coacholiverphd | 03/03/2020 | 1

Today’s work brings wall balls to both the strength and WOD portions of class, so let’s get those balls to the wall!

First, after some warm up we will take on a wall ball strength challenge. Grab a wall ball that is heavier than your normal weight and for eight (8) minutes, accumulate as many wall balls as possible in sets of two or more (>2). This will be a challenge and proper form is key. Keep the ball high in an active front rack and use the momentum to drive you into the squat for the next rep, weight in those heels! Keep your core braced and back nice and neutral. Take the time you need to recover between sets, as longer sets can lead to longer down time. With that said, it’s only 8 minutes!!!

After the heavy wall ball work, grab the ball you usually use for wall ball.  Think of how MUCH more manageable this ball will feel!!

The WOD breaks down as 27-21-15-9 reps of Wall Balls (20/14) (10/9) for RX and Russian Twists. After each round, you will do 10 deck squats. This will be a breathing challenge as you continuously work while compressing your core. Breath deep and consistently as best you can.

Once all that is done, you’ll be more than ready for next week’s retest of Karen!!

STR: Accumulate Heavy Wall Ball shots for 8 Min

WOD: For time
27-21-15-9
Wall Balls (20/14) (10/9)
Russian Twist w/ med ball (20/14)
* after each round 10 Deck Squats