Wallballs and thrusters, perhaps no other two movements make us break out in a cold sweat as much as wallballs and thrusters. Today wallballs are on the menu. You're welcome:-)
Wallball efficiency is dependent upon several factors - body position, ball position, hip drive and follow through.
Your body position needs to be close enough to the wall so that you can hit your target accurately and repeatedly, but no so close that your cranking your neck as you look up. Start standing at an arm’s length from the wall and adjust from there.
The position of the ball is on your chest, with your elbows tucked in close to your sides. Keep the ball high on your chest, especially when you catch it. Resist the urge to let the ball drop below your chest. Keep it high!
Your hip drive is the main propellent of the ball. Drive up out of your squat and keep the ball in contact with your body until it naturally moves off your body.
Follow through with your arms and hands after you’ve released the ball. Drive your hands up toward the target. This will help keep the ball on the correct trajectory.
Watch today’s Technique Tuesday video with Jon Gilson. Jon started Again Faster and is now with the Whole Life Challenge. When Jon speaks, I always listen.
4 rounds for time of:
30 Wall Balls 20/14 lbs
5 Bar Muscle Ups
2 Rope Climbs
Scale today's workout so you can finish between 15-20mins. The wall ball reps are high, aim to complete them in 3 sets of 10 or 2 sets of 15. You will do jumping bar muscle-ups if you don't, yet, have a bar muscle up. Rope climbs will be scaled to the 12 foot rope or prone to standing with a knee raise.
We are working on stamina, accuracy, coordination, endurance and of course, core strength, shoulder strength and stability, pulling and grip strength. Compare to Oct 9, 2014 .
Happy Birthday Frank!
May your special day be filled with love, laughter, good food, good friends and perhaps, a few bar muscle-ups!
Record your WOD on Beyond the Whiteboard.
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