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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EMOM  in 6 minutes

4 Muscle-Ups
20 Wall Ball Shots (20/14 lb)

For Time

150 Wall Ball Shots (20/14 lb, 10/9 ft)

AMRAP (with a Partner) in 54 minutes

5 Rope Climbs (15 ft)
8 Bear Complexes* (135/95 lb)
18 Burpees
24 Wall Ball Shots (20/14 lb)
81 calorie Echo Bike

Then, 7-minute silent Cool-Down (together)

For Time

5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (1.5/1 pood)

Then, 3 Rounds of:
15 Box Jumps (24/20 in)
15 Knees-to-Elbows

Then, 2 rounds of:
20 Wall-Balls (20/14 lb)
30 Sit-Ups

Then:
50 Burpees

For Time

21-18-15-12-9-6-3 reps of:
Back Squats (135/95 lb)
Wall Ball Shots (20/14 lb)

5 Rounds For Time

400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb) 

Five Tabatas in 20 minutes

Wall Ball Shots (20/14 lb) (10/9 ft)
Sumo Deadlift High-Pulls (75/55 lb)
Box Jumps (20 in)
Push-Presses (75/55 lb)
Row (for calories)

8 Rounds for Time (with a Partner)

4 Box Jumps (each) (34/28 in, switch every rep)
18 Deadlifts (245/170 lb) / Hang Hold*
7 Synchronized Bar Facing Burpees
36 Wall Ball Shots (20/14 lb, switch every 6 reps)

*While one athlete performs the Deadlift, the other athletes will hang from the Pull-Up Bar. Switch as necessary.

Time Cap: 40 minutes

For Time

2 Rounds of:
25 Burpee Box Jump Overs (24/20 in)
7 Clean-and-Jerks (61/43 kg)
19 Handstand Push-Ups
94 Double-Unders

5 minute Rest

Then, 2 Rounds of:
28 Alternating Dumbbell Snatches (22.5/15 kg)
12 Squat Cleans (61/43 kg)
20 Toes-to-Bars
18 Wall Ball Shots (15/10 kg)

3 Rounds for Time

15 Burpees (6 in target)
30 Wall Ball Shots (30/20 lb)
90 Double-Unders

Time Cap: 12 minutes