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.

Search...

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

2 Rounds for Time

10 Bar Muscle-Ups
20 Bar Facing Burpees
30 Deadlifts (225/155 lb)
40 Wall Ball Shots (30/20 lb)

For Time

25 Burpees
100 Pull-Ups
25 Burpees
100 Sit-Ups
25 Burpees
100 Wall Ball Shots (20/14 lb)
25 Burpees

For Time (with a Partner)

188 Single-Unders (each)
30 calorie Row (each)

Then, 3 Alternating Rounds (each) of:
1 Deadlift (365/245 lb)
20 Wall Ball Shots (20/14 lb)
19 American Kettlebell Swings (53/35 lb)
9 Bar Over Burpees 

Time Cap: 30 minutes

30 Rounds For Time

5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

AMRAP in 12 minutes

6 Power Cleans (135/95 lb)
22 Sit-Ups
10 Pull-Ups
16 Wall Ball Shots (20/14 lb)