Wall Ball Shot

Wall Ball Shots is one of the most functional moves. It is quite demanding in terms of its proper execution as there is an increased difficulty even for advanced athletes to perform its perfect technique. Its complete movement consists of a front seat with the ball in shoulder position and then throwing the ball at a specific target on the wall. There could be no other exercise that combines precision, coordination and agility. These parameters classify it in the category of high difficulty functional movements.

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Saturday 171014

For time:

60 single-leg squats, alternating

50 wall-ball shots, 20-lb. ball

40 box jumps, 24-in. box

30 deadlifts, 185 lb.

20 power cleans, 185 lb.

10 front squats, 185 lb.

Sunday 171008

5 rounds for time of:

20 wall-ball shots, 20-lb. ball to 10-ft. target

75-lb. sumo deadlift high pulls, 20 reps

20-inch box jumps, 20 reps

75-lb. push presses, 20 reps

Row 20 calories

Rest 1 minute

Sunday 170924

For time:

50 wall-ball shots

15 cleans, 135 lb.

50 wall-ball shots

10 cleans, 185 lb.

50 wall-ball shots

5 cleans, 225 lb.

Men use 20-lb. ball to 10-ft. target

Women use 14-lb. ball to 9-ft. target and clean 95-135-155 lb.

Wednesday 170913

30-20-10 reps for time of:

GHD sit-ups

Toes-to-bars

Wall-ball shots, 20-lb. ball

Friday 170714

For time:

50 box jumps, 30-in. box

50 kettlebell swings, 2 pood

50 knees-to-elbows

50 wall-ball shots, 30-lb. ball

50 burpees

Monday 170703

For time:

100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

Wednesday 170621

5 rounds for time of:

25 wall-ball shots, 20-lb. ball to 10-ft. target

30 pull-ups

Scotty

Scotty

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar

Saturday 170610

5 rounds for reps of:

1 minute of box jumps, 24-in. box

1 minute of wall-ball shots, 20-lb. ball

1 minute of rowing (calories)

Rest 1 minute

Monday 170515

2017 Regional Event 3

For time:

100-ft. dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. dumbbell overhead walking lunge

Men use an 80-lb. dumbbell and 30-lb. ball

Women use a 55-lb. dumbbell and 20-lb. ball