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.

Luke

For Time

400 meter Run
15 Clean-and-Jerks (155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14 lb)
400 meter Run
45 Kettlebell Swings (1.5/1 pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps (155/105 lb)
400 meter Run

Wod Type: For Time Hero Wods

Movements: Clean Dip/Ring Dip/Tricep Dip Jerk Kettlebell Swing Lunge Run/Running Toes-to-Bar/Knees-to-Elbows Wall Ball Shot

Clean Wods Dip/Ring Dip/Tricep Dip Wods Jerk Wods Kettlebell Swing Wods Lunge Wods Run/Running Wods Toes-to-Bar/Knees-to-Elbows Wods Wall Ball Shot Wods

Competitions:

Ronnie Gies

4 Rounds for Time

18 Pull-Ups
18 Sumo Deadlift High-Pulls
18 Wall Ball Shots (20/14 in)
18 Ring Dips

Wod Type: For Time Hero Wods

Movements: Dip/Ring Dip/Tricep Dip Pull-Up Sumo Deadlift High-Pull Wall Ball Shot

Dip/Ring Dip/Tricep Dip Wods Pull-Up Wods Sumo Deadlift High-Pull Wods Wall Ball Shot Wods

Competitions:

Drake

4 Rounds for Time

400 meter Run
30 Wall Ball Shots (20/14 lb)
5 Bar Muscle-Ups

Wod Type: For Time Memorial Wods

Movements: Muscle-Up Run/Running Wall Ball Shot

Muscle-Up Wods Run/Running Wods Wall Ball Shot Wods

Competitions:

30 Caliber

For Time

30 calorie Assault Air Bike
30 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
30 Jumping Pull-Ups
30 Push Presses (43/35 lb)
30 Knees-to-Elbows
30 Wall Ball Shots (20/14 lb)
30 Back Extensions
30 Burpees
30 Lunges
30 calorie Assault Air Bike

Wod Type: Benchmark Wods For Time

Movements: Air Biking/Assault Biking Back Extension/Hip Extension Box Jump Burpee Kettlebell Swing Lunge Pull-Up Push Press Toes-to-Bar/Knees-to-Elbows Wall Ball Shot

Air Biking/Assault Biking Wods Back Extension/Hip Extension Wods Box Jump Wods Burpee Wods Kettlebell Swing Wods Lunge Wods Pull-Up Wods Push Press Wods Toes-to-Bar/Knees-to-Elbows Wods Wall Ball Shot Wods

Competitions:

Thanksgiving With The Girls

For Time

"Angie's" House
20 Pull-Ups 
20 Push-Ups 
20 Sit-Ups 
20 Air Squats 

"Helen's" House
400 meter Run 
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups 

"Fran's" House
15 Thrusters (95/65 lb)

"Nancy's" House
400 meter Run 
15 Overhead Squats (95/65 lb)

"Grace/Isabel's" House 
20 Ground-To-Overheads (95/65 lb)

"Kelly's" House
400 meter Run 
30 Box Jumps (24/20 in) 
30 Wall Balls (20/14 lb)

Wod Type: For Time

Movements: Air Squat Box Jump Ground-to-Overhead Kettlebell Swing Overhead Squat Pull-Up Push-Up Run/Running Sit-Up Thruster Wall Ball Shot

Air Squat Wods Box Jump Wods Ground-to-Overhead Wods Kettlebell Swing Wods Overhead Squat Wods Pull-Up Wods Push-Up Wods Run/Running Wods Sit-Up Wods Thruster Wods Wall Ball Shot Wods

Competitions:

Michael Healy

4 Rounds for Time

10 Wall Ball Shots (20/14 lb)
10 Back Squats (225/135 lb)
10 Wall Ball Shots (20/14 lb)
10 Deadlifts (225/135 lb)

Wod Type: For Time Hero Wods

Movements: Back Squat Deadlift Wall Ball Shot

Back Squat Wods Deadlift Wods Wall Ball Shot Wods

Competitions:

Mamba Mentality

AMRAP in 20 minutes

2 Ring Muscle-Ups
8 Box Jumps (33/27 in)
24 Wall Ball Shots (20/14 lb)

Wod Type: For Rounds/Reps (AMRAP)Memorial Wods

Movements: Box Jump Muscle-Up Wall Ball Shot

Box Jump Wods Muscle-Up Wods Wall Ball Shot Wods

Competitions:

Kyle

4 Rounds for Time

7 Deadlifts (300/195 lb)
40 Pull-Ups
40 Ring Dips
40 Box Jumps (24/20 in)
40 Wall Ball Shots (20/14 lb)

Wod Type: For Time Hero Wods

Movements: Box Jump Deadlift Dip/Ring Dip/Tricep Dip Pull-Up Wall Ball Shot

Box Jump Wods Deadlift Wods Dip/Ring Dip/Tricep Dip Wods Pull-Up Wods Wall Ball Shot Wods

Competitions:

Constant Variance

For Time

1 Round of:
15 Wall Ball Shots (20/14 lb, 10/9 ft)
154 Kettlebell Swings (55/35 lb)
15 Box Jump Step Downs (24/20 in)
15 Hang Power Snatches (75/55 lb)
15 Burpees
60 Double-Unders

Then, 2 Rounds of:
15 Hang Power Snatches (75/55 lb)
15 Burpees 
60 Double-Unders
15 Box Jump Step Downs (24/20 in)
15 Kettlebell Swings (55/35 lb)
15 Wall Ball Shots (24/14 lb)

Then, 1 Round of:
60 Double-Unders
15 Wall Ball Shots (20/14 lb)
15 Hang Power Snatches (75/55 lb)
15 Burpees
15 Box Jump Step Downs (24/20 in)
15 Kettlebell Swings (55/35 lb)

Finally, 1 Round of:
15 Box Jump Step Downs (24/20 in)
60 Double-Unders
15 Kettlebell Swings (55/35 lb)
15 Hang Power Snatches (75/55 lb)
15 Wall Ball Shots (20/14 lb)
15 Burpees

Rest 5 minutes after each round

Wod Type: For Time

Movements: Box Jump Burpee Double-Under Kettlebell Swing Snatch Wall Ball Shot

Box Jump Wods Burpee Wods Double-Under Wods Kettlebell Swing Wods Snatch Wods Wall Ball Shot Wods

Competitions:

Bergeron Open Test

AMRAP in 20 minutes

50 Wall Ball Shots (20/14 lb)
50 Double-Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10 Muscle-Ups

Wod Type: For Rounds/Reps (AMRAP)

Movements: Box Jump Burpee Clean Double-Under Jerk Muscle-Up Pull-Up Toes-to-Bar/Knees-to-Elbows Wall Ball Shot

Box Jump Wods Burpee Wods Clean Wods Double-Under Wods Jerk Wods Muscle-Up Wods Pull-Up Wods Toes-to-Bar/Knees-to-Elbows Wods Wall Ball Shot Wods

Competitions:

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Luke

Ronnie Gies

Drake

30 Caliber

Thanksgiving With The Girls

Michael Healy

Mamba Mentality

Kyle

Constant Variance

Bergeron Open Test

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