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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Tuesday 120814

50-35-20 reps of:

Wall balls

Pull-ups

Double-unders

Thursday 120802

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Friday 120706

For time:

50 Wall ball shots, 20 pound ball

25 Toes-to-bar

40 Wall ball shots, 20 pound ball

20 Toes-to-bar

30 Wall ball shots, 20 pound ball

15 Toes-to-bar

20 Wall ball shots, 20 pound ball

10 Toes-to-bar

10 Wall ball shots, 20 pound ball

5 Toes-to-bar

Thursday 120517

Five rounds for time of:

135 pound Power clean, 10 reps

15 Wall ball shots, 20 pound ball

Friday 120511

2012 CrossFit Games Regional: Individual Event 6

For time:

Three rounds of:

345 pound Deadlift, 7 reps

7 Muscle-ups

then,

Three rounds of:

21 Wall ball shots, 20lb ball

21 Toes-to-bar

then,

100 foot Farmer carry, 100lb dumbbells

28 Burpee box jumps, 24" box

100 foot Farmer carry, 100lb dumbbells

3 Muscle-ups

Ben Smith 13:24. Post time to comments.

Thursday 120315

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall ball shots, 20 pound ball

90 Double-unders

30 Muscle-ups

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.4 workout instructions - video [wmv] [mov] [HD mov]

Graham Holmberg 0 rounds + 25 muscle-ups (265 reps).

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Monday 120227

Three rounds for time of:

Row 300 meters

20 Wallball shots, 20 pound ball

10 Pull-ups

Courtney Modecki 8:26. Post time to comments.

Friday 120217

Seven rounds for time of:

15 foot Rope climb, 1 ascent

10 Wallball shots, 20 pound ball

15 Kettlebell swings, 1.5 poods

20 Double-unders

Sunday 120212

For time:

Row 2K

50 Wall-ball shots, 20 pound ball

Row 1K

35 Wall-ball shots, 20 pound ball

Row 500 meters

20 Wall-ball shots, 20 pound ball

James Hobart 18:18, Dave Hamel 19:13. Post time to comments.

Compare to 100615.

Monday 120116

Five rounds for time of:

12 Wallball shots, 20 pound ball

12 Toes-to-bar

Josh Everett 3:51, Kim Malz 5:33 (16lb ball). Post time to comments.