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.

Search...

Wednesday 161005

For time:

50 wall-ball shots

50 deadlifts, 185-lb.

50 handstand push-ups

Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

DVB

DVB

For time:

Run 1 mile with a 20-lb. medicine ball

Then, 8 rounds of:

  10 wall-ball shots

  1 rope ascent

Run 800 meters with a 20-lb. medicine ball

Then, 4 rounds of:

  10 wall-ball shots

  1 rope ascent

Run 400 meters with a 20-lb. medicine ball

Then, 2 rounds of:

  10 wall-ball shots

  1 rope ascent

Sunday 160731

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

Toes-to-bars

Wall-ball shots, 20-lb. ball

Rest 5 minutes, then,

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

Hip extensions holding a 25-lb. plate

Wall-ball shots, 20-lb. ball

Wednesday 160720

Masters Event 1

For time:

8 deadlifts

40 GHD sit-ups

80 double-unders

4 rope climbs

80 wall-ball shots

4 rope climbs

80 double-unders

40 GHD sit-ups

8 deadlifts

Men use 365 lb. for deadlifts and a 20-lb. ball.

Women use 245 lb. for deadlifts and a 14-lb. ball.

Kelly

Kelly

5 rounds for time of:

Run 400 meters

30 box jumps, 24-inch box

30 wall-ball shots, 20-lb. Ball

Hildy

Hildy

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.

Friday 160520

2016 Regional Events  3&4

For time:

104 wall-ball shots

52 pull-ups

Rest at least 1 minute

Then, 4 rounds for time of:

28 one-legged squats, alternating

15 power cleans

Men use 20-lb. ball and clean 115 lb.

Women use 14-lb. ball and clean 80 lb.

Sunday 160424

4 4-minute rounds of:

15 wall ball shots, 20-lb. ball to 12-foot target

30 medicine ball cleans, 20-lb. ball

Row for max calories

Rest 3 minutes between rounds.

Thursday 160331

For time:

55 handstand push-ups

55-calorie row

55 wall-ball shots

55 deadlifts

Use the same loads you used in Workout 16.4.

Friday 160318

Workout 16.4

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