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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10 Rounds for Time (with a Partner)

4 Legless Rope Climbs
12 D-Ball Over Shoulders (150/100 lb)
24 Burpee Box Jumps (24/20 in)

For Time

50 Wall Ball Shots (20/14 lb)
40 Pull-Ups
30 Deadlifts (225/145 lb)
20 Box Jumps (24/20 in)
10 Overhead Squats (135/95 lb)
20 Box Jumps (24/20 in)
30 Deadlifts (225/145 lb)
40 Pull-Ups
50 Wall Ball Shots (20/14 lb)

For Time (with a Partner)

200 Box Jump Overs (24/20 in)
150 Wall Balls (20/14 lb)
100 Ground-to-Overheads (100/70 lb)
75 Bar Over Burpees
50 Pull-Ups

Partition the work above any way

Buy-In/Cash-Out: 25-foot Handstand Walk (each)

For Time (with a Partner)

80 Box Jumps (24/20 in)
80 Wall Ball Shots (15/12 kg)
80 Double Russian Kettlebell Swings (2x16/12 kg)
80 Sit-Ups
80 Burpees
80 Double Kettlebell Sumo Deadlift (2x16/12 kg)
80 Hand Release Push-Ups
80 Plate Overhead Lunges (20/10 kg)
80 TRX Bridge Row
80 Double Kettlebell Thrusters (2x16/12 kg)

AMRAP in 11 minutes

5 Deadlifts (315/205 lb)
18 Wall Ball Shots (20/14 lb)
17 Bar Over Burpees

2 Rounds for Time

30 Cleans (135/95 lb)
30 Wall Ball Shots (20/14 lb)
30 Shoulder-to-Overheads (135/95 lb)
30 Burpees

For Time

Buy-In: 6 Legless Rope Climbs

Then, 1 Round of:
18 Bar Facing Burpees
323 Double-Unders
168 Wall Ball Shots (20/14 lb)
323 meter Row
18 Bar Facing Burpees

Buy-Out: 6 Legless Rope Climbs

5 Rounds for Time

15 Wall Ball Shots (20/14 lb)
15 Power Cleans (95/65 lb)

For Time

32 Chest-to-Bar Pull-Ups
32 Wall Ball Shots (20/14 lb)
32 Cleans (135/85 lb)
3.2 mile Run

3 Rounds for Time

21 Wall Ball Shots (20/14 lb)
14 Handstand Push-Ups
7 Deadlifts (315/205 lb)