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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AMRAP in 15 minutes
90 Wall Ball Shots (20/14 lb)
600 meter Run
30 Deadlifts (225/155 lb)

For Time
40/30 calorie Row
75 Wall Ball Shots (30/20 lb) / 100 Wall Ball Shots (20/14 lb)
40/30 calorie Row

5 Rounds for Time
Every 4 minutes, perform:
12 Toes-to-Bars
12/10 calorie Assault Bike
12 Wall Ball Shots (30/20 lb)
12 Burpees

8 Rounds for Time
Even Minutes: 200/175 meter Row
Odd Minutes: 18 Wall Ball Shots (20/14 lb)

For Time
150 Wall Ball Shots (30/20 lb)

For Time
75 Toes-to-Bars
Every 2 minutes on the minute starting at 0:00, perform:
15/12 calorie Assault Bike
Then begin a new clock at 20:00, perform:
75 Wall Ball Shots (30/20 lb)
or
100 Wall Ball Shots (20/14 lb)
Every 2 minutes on the minute starting at 0:00, perform:
15/12 calorie SkiErg

For Time

150 Wall Ball Shots (20/14 lb)
100 Push-Ups
50 Air Squats
25 Sit-Ups

Perform (in Teams of 3) in 120 minutes

Max Burpees

Every 20 minutes complete the next Benchmark WOD:

At 20 min: Team Isabel
60 Snatches (135/95 lb)

At 40 min: Team Cindy
5 Rounds each of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

At 60 min: Team Grace
60 Clean-and-Jerks (135/95 lb)

At 80 min: Team Fran
42-30-18 reps of:
Thrusters (95/65 lb)
Pull-Ups

At 100 min: Team Annie
100-80-60-40-20 reps of:
Double-Unders
Sit-Ups

At 120 min: Team Karen
300 Wall Ball Shots (20/14 lb)

Time Cap for each Benchmark WOD: 10 minutes

2 Rounds for Time

40 Pull-Ups
10 Back Squats (225/155 lb)
40 Wall Ball Shots (20/14 lb)
10 Deadlifts (225/155 lb)
40 Sit-Ups

4 Rounds For Time

100 ft Overhead Walking Lunges (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14 lb, 10/9 ft)
10 Handstand Push-Ups