Wall Ball Technique & Hollow Rock Challenge Week 5


Classes will Run as Scheduled Today

The Wall Ball
High volume Wall Ball in our WOD today! Here’s a few things to keep in mind while you’re chipping away at this work out!
Thinking of it as a thruster.  Use the power of the hip to drive from the bottom of our squat to propel the ball upwards.  Standing up hard will help get that ball up to the target every toss.

Speaking of targets…the accuracy element to wall ball shots is an integral part that we should all be aiming to improve..see what I did there?

Wall ball workouts are not supposed to mean we just blindly chuck med balls against the wall anywhere we please.

We should be fighting for positioning on the the way down and setting our sights on a target to hit each time.

There are targeted areas all over both boxes at CF Southie including the floating ones you can miss altogether. The quick and sure way to improve your wall balls is to shoot for as high a target as possible while also aiming for and hitting the middle of a designated and specific target.  Aim small, miss small!

If scaling the med ball weight down is necessary to reach a higher intended target, please do so. Going as high as possible and forcing yourself to hit the target will be difficult but will bring quick rewards.

Once you are hitting the 10ft target consistently you should increase the weight of your med ball until you are doing RX weight. Aim high, challenge yourselves…

4 Rounds
:20 on/:10 off
Squat Jumps

-Rest 30 seconds-

4 Rounds
:20 on/:10 off

-Rest 30 seconds-

8 Rounds – 2x Through
:20 on/:10 off

Med Ball Core

  1. Russian Twists
  2. Med Ball V-Ups
  3. Leg Lifts over Ball
  4. Med Ball Knee Tucks

MB Figure Four
MB Back Extension
MB Hip Flexor to Hamstring

Hollow Rock Challenge
Week 5 = 50 Hollow Rocks

At 0:00
Bike 1.5|1.25 Mile
50 Wall Balls
30 Burpees

At 12:00
Bike 1 Mile|0.75 Bike
30 Wall Balls
20 Burpees

At 22:00
Bike .75 Mile|0.5 Bike
20 Wall Balls
10 Burpees

Row/Ski Sub = 1000-750-500m
Run Sub- 800-600-400

Level 2- 1.25|1, .75|.5, .5|.3, 40-25-15 Wallballs, 20-15-10 Burpees|
Level 1- 1|.75, .6|.4, .4|.2, 30-20-10 Wallballs, 15-10-5 Burpees

ADV- 2|1.75 Bike, 60-40-25 Wallball, 40-30-20 Burpees

Extra Work
100 Hollow Rocks
100 Bicycle Abs
50 Plank Ups
50 Hollow Rocks
50 Bicycle Abs
25 Plank Ups