Doing one wall ball shot at a time at a time, letting each rep fall to the ground is a far cry from high intensity, and detracts from this great movement.  It’s easier to get a couple extra reps than it is to drop the ball, only to have to stare at it, pick it back up, and get going again.  The ability to push for those reps must be trained though, and demanding unbroken sets of wall ball shots is a fine way to do it.  Unbroken wall ball is conditioning the body and mind.  It requires accuracy and a degree of mental toughness, while fatigued and attempting to get the work done as quickly as possible.  Push harder than yesterday, and be unbroken, of course we’re not giving you much of a choice Wednesday.

April 20, 2011
Deadlift 2-2-2-2-2-2

4 Rounds:
500m Row
12 Unbroken* Wall Ball Shots (20#/14#)

*Unbroken means reaching full depth of the squat with the crease of the hip below the knee (use a second med ball to gauge depth if needed), hitting the target, catching every rep, and never letting the ball touch the ground or rest against the wall once the set begins.  If any of these criteria are not met the set must start again from 0.

15 thoughts on “Unbroken”

  1. DL: 90kg x 2; 93kg x 1 (pr)

    WOD: messy. 1 round with 14# medball that I could only get to the bottom edge of the target… about 18 times (so essentially didn’t count), then switched to the 10# ball for rounds 2, 3, and 4. 15:01.

  2. Deadlift: 105 kg. PR

    WOD: between 13 and 14 minuets rx I think. If anyone is at fenway this afternoon can you look on the board and tell me please? thanks

  3. DL: 107kg – hit my goal right between 1RM (111) and 3RM (102).

    WOD: 14:58 w/10# Felt controlled – not much stopping, but not super speedy either. Focused on not dropping that ball!

    Goat Work: 35 box jumps, 20″

    Au revoir to Annie and David!

  4. DL — 100kg for 2 (PR), then got a new 1RM PR at 105kg. Boomsauce.

    WOD — 17:23 w/10# med ball…I knew going into it that this was going to be frustrating but obviously not impossible.

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