The Wall ball

Below are a few tips on the wall ball w/ Coach Amanda:

The Wall Ball.
Most people react with an “ugh!” when they see this movement in workouts. The thing is, you don’t have to! This functional movement combines two classic weightlifting movements: the squat and press – at a lighter weight …..creating a great metabolic training tool!

Lets break it down.
A squat + press overhead….sound familiar? Thruster should ring a bell!

Set up:
Feet in squat stance/ slightly wider depending on preference
Hips and butt still move back and down before squat
This allows knees to track toes – NOT initiating with the knees forward
Elbows under the ball….forearm and elbows vertical to floor
Keep scaps retracted – don’t allow them to round as you squat back down

– Use your hips! Just like a thruster, you want to use your hips to add forced the throw up the wall
– It is NOT a basketball! Use two hands to catch and throw the ball…one side taking all the impact will result I faster fatigue
– hold the ball in a strong position – in front of your face and not allowing to drop as you squat

Give these tips a shot next time there are wall balls in a WOD!!!

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of work out prep
-Bar front squat
-scap retraction
-wall angels
-double unders


A1. FS @21×1 x 4 x 4 sets, rest 60 sec
A2. Pull up variation x 4-6 x 4 sets, rest 60 sec
10 min
10 goblet squats
15 jumping pull ups
20 step ups

A.1 FS @ 21×1 x 3 x 4 sets, rest 60 seconds
A.2 Weighted pull up x 1-2 x 4 sets, res 60 seconds
10 minutes on the clock for max reps
15 OHS @95/65
10 pull ups
15 thrusters @ 95/65
20 pull ups
15 OHS @ 95/65
30 pull ups
15 thrusters @ 95/65