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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4 Rounds for Time

21 Wall Ball Shots (20/14 lb)
18 Pull-Ups
15 Kettlebell Swings (1.5/1 pood)
12 Handstand Push-Ups

5 Rounds for Time

1,000 meter Run
1,000 meter Row
30 Wall Ball Shots (20/14 lb)

Time Cap: 60 minutes

For Time

120 Chest-to-Bar Pull-Ups
100 Wall Ball Shots (30/20 lb)
80 Box Jump Overs (24/20 in)
60 Deadlift (185/135 lb)
40 Pistols
20 calorie Assault Bike

5 Rounds for Time

400 meter Run
20 Wall Balls (20/14 lb)
14 Kettlebell Swings (53/35 lb)
38 reps of "X"

Round 1: Push-Ups
Round 2: Air Squats
Round 3: Pull-Ups
Round 4: Alternating Lunges
Round 5: Burpees

For Time

24 calorie Row
24 Box Jumps
24 Push-Ups
24 Snatches (75/55 lb)
24 Pull-Ups
24 Burpees
24 Thrusters (75/55 lb)
24 Air Squats
24 AbMat Sit-Ups
24 Clean-and-Jerks (75/55 lb)
2 x 400 meter Run
24 Walking Lunges
24 Push Presses (75/55 lb)
24 Kettlebell Swings (53/35 lb)
24 Front Squats (75/55 lb)
24 Toes-to-Bars/Knee Raises
24 Overhead Squats
24 Ring Dips
24 Wall Ball Shots (20/14 lb)
24 Double Unders
24 Handstand Push-Ups
24 Kettlebell Snatches (53/35 lb) (alternating)
24 Deadlifts (75/55 lb)
24 Hang Squat Cleans (75/55 lb)

Two Parts (with a Partner)

(A) "Tunnel of Love," For Time:
1000 meter Row (Partner 2 Jumps Rope*)
*Switch every 500 meters; For each jump rope break both partners rest 15 seconds (mandatory)

(B) "Roses are Red, Violets are Blue...So are Medicine Balls," AMRAP in 20 minutes of:
50 Partner Med Ball Russian Twists (20 lb)
40 Partner Med Ball Sit-Ups (20 lb)
30 Slam Balls (20 lb)
20 Wall Ball Shots (20 lb)

Use a single medicine ball throughout

5 Rounds for Time

8 Burpee to Target Touch (30 cm)
24 Box Jumps (70/60 cm)
41 No-Squat Wall Ball Shots (20/14 lb)

*Every 3 minutes on the minute, perform:
50 meter Sprint with Medicine Ball (20/14 lb)

6 Rounds for Time

5 Power Snatches (75/55 lb)
5 Wall Ball Shots (20/14 lb)
5 Burpee Box Jump Overs (20/14 in)
5 Handstand Push-Ups

For Time

1 mile Run
59 Wall Ball Shots (20/14 lb)

Then, 3 Rounds of:
12 Squat Cleans (135/95 lb)
18 Pull-Ups
23 Box Jumps

1 Snatch (85% of max)
100 meter Fireman's Carry

For Time

200 meter Plate Run (45/35 lb)
100 Plate Box Step Ups (45/35 lb, 24/20 in)

200 meter Dumbbell Farmer Carry (50/40 lb)
40 Dumbbell Hang Cleans (50/40 lb)

200 meter Plate Run (45/35 lb)
40 Plate Burpees (45/35 lb)

200 meter Dumbbell Farmer Carry (50/40 lb)
40 Slam Ball Over the Wire (40/30 lb, 9/8 ft)

200 meter Plate Run (45/35 lb)
40 Strict Pull-Ups