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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Monday 150601

Complete as many rounds as possible in 10 minutes of:

10 burpees

20 wall-ball shots, 20-lb. ball

Friday 150410

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

Crain

Crain

2 rounds for time of:

34 push-ups

50-yard sprint

34 deadlifts, 135 lb.

50-yard sprint

34 box jumps, 24-inch box

50-yard sprint

34 clean and jerks, 95 lb.

50-yard sprint

34 burpees

50-yard sprint

34 wall-ball shots, 20-lb. ball

50-yard sprint

34 pull-ups

50-yard sprint

Friday 150313

Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

Men use 20-lb. ball to 10 feet

Women use 14-lb. ball to 9 feet

Sunday 150215

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

Tuesday 150203

5 rounds, each for time, of:

20 chest-to-bar pull-ups

30 wall-ball shots, 20-lb. ball

40 push-ups

Rest precisely 3 minutes between each round.

Luke

Luke

For time:

Run 400 meters

155-lb. clean and jerks, 15 reps

Run 400 meters

30 toes-to-bars

Run 400 meters

45 wall-ball shots, 20-lb. ball

Run 400 meters

1.5-pood kettlebell swings, 45 reps

Run 400 meters

30 ring dips

Run 400 meters

155-lb. weighted lunges, 15 steps

Run 400 meters

Kelly

Kelly

5 rounds for time of:

Run 400 meters

30 box jumps, 24-inch box

30 wall-ball shots, 20-lb. ball

Monday 141020

For time:

30 box jumps, 30-inch box

30 chest-to-bar pull-ups

30 kettlebell swings, 2 pood

30 walking lunges with 95-lb. barbell

30 knees-to-elbows

30 push presses, 95 lb.

30 hip extensions, holding a 25-lb. plate

30 wall ball shots, 20-lb. ball to 11-foot target

30 burpees

30 triple-unders

Saturday 140920

For time:

50 wall-ball shots, 20-lb. ball

155-lb. clean, 30 reps

15 muscle-ups