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Exercises Movements, technique & proper execution

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Old 03-03-2008, 11:05 PM   #1
Jonathon Brown
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Wall Ball Question

Hey

Currently, I'm using my universities' rec center for all my WOD's. Now, for wall ball shots, since the faculty at my center would frown upon me throwing medicine balls up and at the wall, I have just been throwing it as close as possible to the ceiling. I was wondering if this is an alright modification for my given situation, especially since the faculty seems to not mind it.

Also, any other ideas on substitutions/modifications are welcome. Thanks!

-Jon
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Old 03-03-2008, 11:17 PM   #2
Aushion Chatman
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Re: Wall Ball Question

How talls the ceiling? 10 feet is the generally accepted target for a wall ball shot...so I'm sure up near the ceiling is fine, unless your ceiling is VERY VERY short.
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Old 03-03-2008, 11:24 PM   #3
Jonathon Brown
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Re: Wall Ball Question

It's about 10 feet, so the vertical distance covered is approximately the same.
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Old 03-03-2008, 11:33 PM   #4
Aushion Chatman
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Re: Wall Ball Question

Then I'd say you're good...the big thing for wall ball is hip extension and using that to power your extremities and a weight attached. Any movement that does the same would be a good sub IMO.

Even just doing a thruster with the ball and not throwing it would be a great sub...you don't throw the weight in the air...but that also means your cycle time is faster so you can do more thrusters/min than wall ball shots/min...

even ball cleans would be a decent sub or slam ball...maybe others have better ideals.
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Old 03-03-2008, 11:47 PM   #5
Derek Maffett
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Re: Wall Ball Question

You could do 45# thrusters. The workload is similar as is the movement.
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Old 03-04-2008, 07:32 AM   #6
Matt DeMinico
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Re: Wall Ball Question

At our affiliate (garage gym), I just put a board up on the ceiling of the roof for wall balls, it's only at about 9 feet, but it works. It's on a slight incline, so it's a quasi wall-ball/ceiling ball
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