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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Friday 170505

50-40-30-20-10 reps for time of:

Wall-ball shots, 20-lb. ball

Box jumps, 24-in. box

Friday 170317

Workout 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Monday 170313

3 rounds for time of:

3 legless rope climbs

6 push jerks, 225 lb.

12 deadlifts, 225 lb.

24 GHD sit-ups

48 wall-ball shots, 20-lb. ball

Friday 170210

 Cameron 

For time:

50 walking lunge steps

25 chest-to-bar pull-ups

50 box jumps, 24-in. box

25 triple-unders

50 back extensions

25 ring dips

50 knees-to-elbows

25 wall-ball "2-fer-1s", 20-lb. ball

50 sit-ups

15-ft. rope climbs, 5 ascents

Sunday 170129

15-12-9 reps for time of:

Toes-to-bars

Wall-ball shots, 20-lb. ball

75-lb. thrusters

Sunday 170115

For time:

50 box jumps, 24-inch box

50 jumping pull-ups

50 kettlebell swings, 1 pood

50 walking-lunge steps

50 knees-to-elbows

50 push presses, 45 lb.

50 back extensions

50 wall-ball shots, 20-lb. ball

50 burpees

50 double-unders

Karen

Karen

For time:

150 wall-ball shots, 20-lb. ball

Wednesday 161214

For time:

30 wall-ball shots, 30-lb. ball

Run 1 mile

30 wall-ball shots, 30-lb. ball

Hollywood

Hollywood

For time:

Run 2 km

22 wall-ball shots, 30-lb. ball

22 muscle-ups

22 wall-ball shots, 30-lb. ball

22 power cleans,  185-lb.

22 wall-ball shots, 30-lb. ball

Run 2 km

Friday 161028

For time:

1,000-m row

50 wall-ball shots

50 box jumps

750-m row

35 wall-ball shots

35 box jumps

500-m row

25 wall-ball shots

25 box jumps

Use a 20-lb. ball and a 24-in. box.