30# Wall Balls are for the (really strong) Birds

What was I thinking? My quads and butt still hurt from yesterday’s workout but I still made it in this morning for a workout with my wife. She had the day off, which gave me motivation to go.

rat-everything-hurtsWe made it in for the 8:30 class with Coach Drea and were joined by Todd, Logan, and Maria. We were all groaning during the warm-up, so I knew it was going to be a doozy. But we added a bit of extra mobility (some couch stretching) so maybe that would help?

After we were done with the warm-up, we worked on wall ball mechanics. Yes, good old wall balls where you essentially do a thruster with a medicine ball and push it up a wall to a 9, 10, or 11 foot target. I warmed up with a 14# ball and then grabbed the 30# for the workout because Todd grabbed the 25# ball, darn him. 🙂

But it wasn’t just wall balls — there were strict pull-ups too. And I can do a few, but 8 in a row is a bit out of my ball park so I opted to have a band ready (wide green + skinny blue).

rogue-black-med-ball-web6_1
This would have been preferable to the 30# ball I used today. 🙂

What was the workout? A lovely little metcon:

  • 10 minute AMRAP
    • 16 wall-balls
    • 8 banded strict pull-ups
    • Performance: 30/20# ball to 10-ft. target
    • Fitness: 4/10# ball to 10-ft. target

Wow. That 30# ball was a struggle. I managed to get 3 or 4 wall balls strung together a few times, but it hit the ground a ton and there were a lot of 1 or 2 rep chunks. There were even a few no-reps I had to redo when the ball missed the wall entirely. A few may have been around the 11 foot mark, but most were at 10 feet I think.

In 10 minutes, I only made it through 2 complete rounds — but almost got through a third with 16 wall balls, and 4 banded pull-ups.

Not bad for the 4th workout of the week. 🙂 Great work 8:30!

Nap time!

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