Wall Ball
When I program wall balls for my khop girls I hear always hear a faint groan in the background. Why? Because they know this will work their lungs, legs, abs, and arms. Which basically means they will feel worked all over. I think of my favorite new song
WORK: By Rihanna
Work, work, work, work, work, work
He said me haffi
Work, work, work, work, work, work!
He see me do mi
Dirt, dirt, dirt, dirt, dirt, dirt!
So me put in
Work, work, work, work, work, work
When you ah guh
Learn, learn, learn, learn, learn
Meh nuh cyar if him
Hurt, hurt, hurt, hurt, hurting
We don't quite know what any of these means exactly, but I know wall balls make us work and they also make us hurt, hurt, hurt. Hurt so GOOD!
WALL BALL WORKOUTS:
Workout 1:
150 Wall balls for Time this is called Karen in the crossfit world
THE END...
WORKOUT 2:
Mix with dumbells, jumprope, and kettle bell
Buy in: 25 wallballs
WORKOUT:
3-5 rounds
10 DB thrusters
20 pushups
30 full sit-ups
200 meter run
Buy out: 25 wall balls for time
WORKOUT 3:
tabata: 20 seconds on/10 seconds off:
8 ROUNDS
Kettlebell swings/wallballs
REST 1 minutes
5 rounds of 100 meter sprint the walk back to start is your rest.