Posts Tagged ‘Wall Ball Shots’


Found this post on WOD planet and thought I would share! Who doesnt want to get better at wall balls?

5 Secrets to Success for Wall Balls by-Ryan M.
Found on WOD Planet

1.) Elbows In:

This is probably the most important factor in being able to string together unbroken wall balls. If the elbows are flared out, the shoulders will fatigue quickly. Instead, keep the elbows tight engaging the triceps and lats. This will make your wall ball shots far more efficient and allow you to get many more in a row.

2.) Hip Drive:

It’s only a 20 pound ball to a ten foot target. Surely anybody with a decent amount of strength could just toss the ball up there rep after rep right?? Well, we all know those reps add up quick! It’s true that you may be able to get away without maximizing hip drive, but in order to be as efficient as possible and save valuable energy, it’s important to use your hips during wall balls. Concentrate on driving out of the hole fast and with powerful hips – similar to the way you would on a thruster. Using your arms to throw the ball to the target will cause fatigue quickly. The hips are the strongest part of the body – use them.

3.) Target Touch:

This secret to success is related to #2. During a good wall ball, the arms are mostly along for the ride. The most important function of the arms is to control the ball on the way up and hit the target with accuracy. An athlete using good hip drive will be more than strong enough to throw the ball above the target. In order to stay smooth and consistent, focus on hitting the center of the target so you can get a consistent rebound and get into a rhythm.

4.) The hold:

One of the most common mistakes during wall balls is trying to hold the ball in front of the chest or abs. I was guilty of this mistake when I started doing wall balls. The problem with letting the ball drop is that it puts the back in a rounded position. It can also cause the athlete to drop the ball, engage the arms too much and lack depth on the squat portion of the wall ball. The athlete may not even realize that he or she is missing depth because it will feel like a full squat. Focus on keeping the ball right in front of your face (the bottom of the ball should be at or above the top of your chest) to maintain a good squat position.

5.) Know when to break:

Wall balls are one of those movements that are completed much more quickly when strung together as opposed to being broken up. That being said, few athletes will be able to complete a WOD like Karen (150 wall balls for time) unbroken. Practice wall ball sets during your skill work to see where your threshold is. It’s important to break BEFORE you hit that redline where you can no longer string multiple reps together. This tip takes some practice as well as knowing yourself as an athlete, but when applied correctly, it will drastically improve your score on the white board.


Today was a great WOD! I love partner WOD’s!!! My husband and I kicked some butt today. Our time was 18:40. Not to shabby.

Today’s WOD

WOD: Team Chipper

In teams of 2, complete the folloing in order. One persone works, while the other rests.

100 Goblet Squats (70/53)
100 Single Unders
100 wall Ball Shots (20/14)
50 Power Cleans (135/95)
50 Single Unders
50 Knees-2-Elbows
25 KB Swings (70/53)
25 Single Unders
25 Burpees



So this is the third day of Abmat sit ups. 😦 I would be okay if we didn’t do them when we did the death of card’s wod outside with no mat. That was a badddd idea. And now every day just seems to add insult to injury. Oh well. Hopefully fingers crossed after today no more for the rest of the week. lol Yesterday’s WOD sucked!!!! My time was 28:22 and I only got the time I got because one of our coaches was doing it and started his last 800 when I started mine, I started to walk for a minute and that didn’t fly he pushed me the whole run. Not a fan at the time but appreciated it after! 🙂 But wow it kicked my butt yesterday. Hopefully today goes better! I’m excited to see my new DL 1 rep max. Oh Oh Oh today also starts my 10 day count down until my Birthday!!! 😀

Today’s WOD-

In 12 minutes, work up to a heavy single Deadlift

12 Minute AMRAP of:
20 Hand Release Push Ups
30 AbMat Sit Ups
40 Wall Ball Shots (20/14)

Work on Double/Triple Unders for 10 minutes

Question of the day- If your doing a WOD and with say Overhead Squats and you can not do them without the bar pulling you backwards and losing balance- Would you A)Scale even if you already are not doing the RX still scale just a little bit more so you can do it right or B)Just switch to front squats something completely different?


Yesterday’s WOD went okay- I got 9:14 not amazing but I’m still getting back in to after vacation. I’m very sore today and not looking forward to this one! lol But maybe it wont be so bad.

Today’s Wod


15 Minute EMOM
2 x Squat Snatch


10 x Snatch (115/85)
20 x Pull Ups
30 x Cal Row
40 x Box Jumps (24/20)
50 x Wall Ball Shots (20/14)
60 x KB Swings (53/35)
70 x Hand Release Push Ups
80 x Lunges (total)
90 x Double Unders
100 x Squats


Mobility Work


I started Making these- I had made a post but deleted it b/c I didnt like having a whole post about it. But If you are interested in one of these please let me know! 😉
This is a 8 ft. Set of 35 Miniature Rag lights perfect for football Fans. Awesome for your game day decorations. The ideas are endless. You can put them on your game day snack table, fireplace mantles, on hutches, around mirrors or draped over door ways. Also can be used on your Christmas tree, or in baskets, or draped thru your holiday decorations. These can be made for different sport teams, baby colors showers and holidays. 17$- Plus shipping (If interested let me know your zip and I can tell you how much shipping would be)