Target - Tuesday, January 23rd, 2024

Target

In 2013 when 13.3 was announced, this was the first time the the height of the wall ball target changed. It went from 8 feet for the women and 9 feet for the men, to 9 feet for the women and 10 feet for the men. Our first go at the new targets were during an Open WOD. The struggle was real for some.

See for a wall ball to “count” you need to first squat below parallel. Below parallel, meaning the crease of the hip is lower than the knee. Often people look at the hamstring instead of the crease of the hip. Anyway, squat below parallel, then as you stand, throw the ball up at the wall to hit the target. For this workout it will be first white brick for the men, top black brick for the women. The ball must touch the middle of the bricks. They can go higher, but not lower, and the ball must make contact with the wall on the way up, not as it’s falling down.

These are the movement standards, in a class if you’re working on things, first it’s the squat, goal is to get you squatting as low as possible. The target is second. But keep in mind, that one of the 10 Physical Fitness Domains is Accuracy, which we do test with the wall ball target.

Also keep in mind that we saw hints of a change in the wall ball target coming again as some competitions and some workouts have increased the target to 10 feet for women and 11 feet for men, this happens because we’re getting fitter. The target for the workout today will be 9 and 10 feet, but as you work your way through the 150 wall balls, just keep in mind what it might be like to throw to 10 and 11 for those 150 reps.

Tuesday, January 23rd, 2024

Focus:

Front Squat
5 - 5 - 5 - 5

Warm up MU

WOD:

Open WOD 13.3

12 min AMRAP

150 Wall Balls 20/14
90 Double-unders
30 Muscle-ups

Check back each night at 8pm for the next days WOD .
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