Wall Ball Shot

621 WODS were found

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.

Bathgate PTSD

For Max Reps in 22 minutes

1 min Pull-Ups
1 min Air Squats
1 min Kettlebell Swings (24/16 kg)
1 min Double-Unders
1 min Push-Ups
1 min Sit-Ups
1 min Lunges (40/20 kg)
1 min Strict Presses (30/15 kg)
1 min Mountain Climbers
1 min Dumbbell Push Pressses (20/10 kg)
1 min Box Jumps (24/20 in)
1 min Shuttle Runs (10 m)
1 min Wall Ball Shots (9/6 kg)
1 min Ball Slams (9/6 kg)
1 min Burpees
1 min Bench Presses (50/35 kg)
1 min Deadlifts (80/60 kg)
1 min Wall Sit
1 min Plank Hold
1 min Rope Climbs (15 ft)
1 min Toes-to-Bars
1 min Dumbbell Snatches (25/15 kg)

Wod Type: For Rounds/Reps (AMRAP)

Competitions:

Crazy Eights

AMRAP in 8 minutes

8 Overhead Squats (45/35 lb)
8 Ball Slams (40/30 lb)
8 Wall Ball Shots (20/14 lb, 10/9 ft)
8 Russian Kettlebell Swings (2/1.5 pood)

Wod Type: For Rounds/Reps (AMRAP)

Movements: Ball Slam Kettlebell Swing Overhead Squat Wall Ball Shot

Ball Slam Wods Kettlebell Swing Wods Overhead Squat Wods Wall Ball Shot Wods

Competitions:

Capt. Gina Dixon

4 Rounds for Time

100 foot Plate Overhead Walking Lunges (45/35 lb)
30 Box Jumps (24/20 in)
20 Wall Ball Shots (20/14 lb)
10 Handstand Push-Ups

Wod Type: For Time Memorial Wods

Movements: Box Jump Handstand Push-Up Lunge Wall Ball Shot

Box Jump Wods Handstand Push-Up Wods Lunge Wods Wall Ball Shot Wods

Competitions:

Event One Morris

For Time

50 Wall Ball Shots (20/14 lb)
40/30 calorie Ski
30 Dumbbell Snatches (50/35 lb)
20 Box Jump Overs (24/20 in)
15 Bar Muscle-Ups

Wod Type: For Time Memorial Wods

Movements: Box Jump Muscle-Up Ski (Skiing on Ski Erg)Snatch Wall Ball Shot

Box Jump Wods Muscle-Up Wods Ski (Skiing on Ski Erg) Wods Snatch Wods Wall Ball Shot Wods

Competitions:

Carson

For Time

87 ft Sled Pull (245/185 lb)
12 Burpees
29 Wall Ball Shots (20/14 lb)
12 Overhead Squats (95/65 lb)
29 Box Jumps
12 Pull-Ups
29 calorie Row
87 ft Sled Pull (245/185 lb)

Wod Type: For Time Memorial Wods

Movements: Box Jump Burpee Overhead Squat Pull-Up Row (Rowing)Sled Pull Wall Ball Shot

Box Jump Wods Burpee Wods Overhead Squat Wods Pull-Up Wods Row (Rowing) Wods Sled Pull Wods Wall Ball Shot Wods

Competitions:

Pistol Grip Pump

AMRAP in 10 minutes

30 Double-Unders
8 Wall Ball Shots (30/20 lb)
10 Dumbbell Box Step Overs (2x50/35 lb, 20 in)

Wod Type: For Rounds/Reps (AMRAP)

Movements: Box Step-Up Double-Under Wall Ball Shot

Box Step-Up Wods Double-Under Wods Wall Ball Shot Wods

Competitions:

This is a Trap

For Time

50 Wall Ball Shots (30/20 lb)
50 Alternating Dumbbell Hang Snatches (70/50 lb)
50 Wall Ball Shots (30/20 lb)
50 Bar Facing Burpees

Time Cap: 8 minutes

Wod Type: For Time

Movements: Burpee Snatch Wall Ball Shot

Burpee Wods Snatch Wods Wall Ball Shot Wods

Competitions:

Pulse

6 Rounds for Time (with a Partner)

12 Synchronized Burpees
16 Kettlebell Swings (70/53 lb)
49 Wall Ball Shots (30/20 lb)
400 meter Run (together)

Wod Type: For Time Memorial Wods

Movements: Burpee Kettlebell Swing Run/Running Wall Ball Shot

Burpee Wods Kettlebell Swing Wods Run/Running Wods Wall Ball Shot Wods

Competitions:

Power Up 4 Mito

AMRAP in 20 minutes

20 Wall Ball Shots (9/6 kg)
20 Shoulder-to-Overhead (60/40 kg)
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups
20 Sit-Ups

5 Burpees at the top of each minute

Wod Type: For Rounds/Reps (AMRAP)

Movements: Burpee Kettlebell Swing Push-Up Shoulder-to-Overhead Sit-Up Wall Ball Shot

Burpee Wods Kettlebell Swing Wods Push-Up Wods Shoulder-to-Overhead Wods Sit-Up Wods Wall Ball Shot Wods

Competitions:

Sgt. Ansari

4 Rounds for Time

5 Hang Cleans (135/95 lb)
11 Toes-to-Bars
29 Wall Ball Shots (20/14 lb)

Wod Type: For Time Hero Wods

Movements: Clean Toes-to-Bar/Knees-to-Elbows Wall Ball Shot

Clean Wods Toes-to-Bar/Knees-to-Elbows Wods Wall Ball Shot Wods

Competitions:

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Bathgate PTSD

Crazy Eights

Capt. Gina Dixon

Event One Morris

Carson

Pistol Grip Pump

This is a Trap

Pulse

Power Up 4 Mito

Sgt. Ansari

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