11-12MAR14: Wall Balls!

Today we’ll be adding some light resistance/weight to our movements and to our workout for the first time this semester, and we’ll be doing it with wall balls. Wall balls are simply large, weighted medicine balls, that require athletes  to perform a full squat and then launch the ball vertically to make contact with a specified target on a wall (usually a line of a certain height). So essentially, we’re taking everything we already know from the air squat, and we’re turning it up a few notches! Here’s the videos we’ll take a look at in class to help learn the proper technique for completing this exercise:

WOD: ‘Fight Gone Bad’

Station 1: Box Jumps (reps)
Station 2: Wall-Ball Shots (reps)
Station 3: AbMat Sit-Ups (reps)
Station 4: Burpees (reps)
Station 5: Plank Hold (seconds)

In this workout you move from each of five stations after 1 minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating the next round. On call of “rotate”, the athletes must move to next station immediately. One point is given for each rep and for each second of plank hold.

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