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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For Time

5 Rounds of:
33 Wall Ball Shots (20/14 lb)
18 Burpees

Buy-Out:
1982 meter Row

For Time

700 meter Run
27 Burpee Muscle-Ups
55 Wall Ball Shots (20/14 lb)
27 Burpee Muscle-Ups
700 meter Run

Wear a Weight Vest (20/14 lb)

For Time

25 Snatches (115/75 lb)
25 Wall Ball Shots (20/14 lb)
25 Shoulder-to-Overheads (115/75 lb)
25 Burpees
25 Front Squats (115/75 lb)
25 Toes-to-Bars

Five 2-Minute AMRAPs in 12 minutes

AMRAP in 2 minutes
50 Double-Unders
10 Dumbbell Power Cleans (2x50/35 lb)
Max Reps Wall Ball Shots (20/14 lb)

Rest 1 minute between each AMRAP

7 Rounds for Time

29 Wall Ball Shots (9/7 kg)
6 Clean-and-Jerks (60/40 kg)
13 Pull-Ups

3 Rounds for Time

81 Double-Unders
42 Wall Ball Shots (20/14 lb)
12 Deadlifts (385/275 lb)

AMRAP (with a Partner) in 20 minutes

2000 meter Row / partner Handstand
150 Wall Ball Shots / partner Handstand
Max Toes-to-Bars (alternate sets)

3 Rounds for Time

30/25 calorie Row
30 Wall Ball Shots (30/20 lb)

Time Cap: 8 minutes

For Time

57 calorie Row
57 Kettlebell Swings (24/16 kg)
57 Dumbbell Snatches (50/35 lb)
57 Wall Ball Shots (20/14 lb)
57 Push-Ups
57 calorie Assault Bike

For Time

1978 meter Run
7 Pull-Ups
24 Box Jumps (24/20 in)
1 Deadlift (65% of 1 RM)
26 Wall Ball Shots (20/14 lb)
173 Air Squats
2008 meter Medicine Ball Run (20/14 lb)