9-10MAR16: Fight Gone Bad

Today we’ll be adding our second weighted movement of the semester to our arsenal – 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’

 3 ROUNDS OF:
Station 1: Box Jumps (reps)
Station 2: Ring Rows (reps)
Station 3: Wall Balls (reps)
Station 4: Row for Calories (calories = reps)
Station 5: Inch Worm Push-Ups (reps)

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.

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