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

800 meter Run
40 meter Walking Lunges

Then, 6 Rounds of: 
20 Burpees
20 Box Jumps (24/20 in)
20 Push Jerks (40/25 kg)
20 Wall Ball Shots (20/14 lb)
20 Kettlebell Swings (24/16 kg)

Finally, perform:
400 meter Run

7 Rounds for Time

7 Man Makers (2x22.5/15 kg)
7 Dumbbell Squat Cleans (2x22.5/15 kg)
7 Dumbbell Clean-and-Jerks (2x22.5/15 kg)
7 Burpee Broad-Jumps
7 Dumbbell Thrusters (2x22.5/15 kg)
7 Push-Ups
7 Wall Ball Shots (20/14 lb)

Time Cap: 45 minutes

4 Rounds For Time (with a Partner)

800 meter Run / 50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Pull-Ups

For Time (with a Partner)

30 Pull-Ups
50 Wall Ball Shots
50 Sit-Ups
100 Kettlebell Swings

Perform every two minutes:
10 Burpees

For Time

1,500 meter Run
100 Wall Ball Shots (20/14 lb)
80 Alternating Lunges
60 Burpees
40 Sit-Ups
20 Push-Ups
1,500 meter Run

For Time

50 Clean-and-Jerks (135/95 lb)
50 Wall Ball Shots (20/14 lb)

AMRAP (with a Partner) in 15 minutes

20 Deadlifts (275/185 lb)
40 Power Cleans (185/135 lb)
60 Wall Ball Shots (20/14 lb)
80 American Kettlebell Swings (70/53 lb)
100 Double-Unders

If you complete the ascending ladder, repeat in reverse

3 Rounds for Time

10 Deadlifts (225/155 lb)
21 Wall Ball Shots (20/14 lb)
20 calorie Row
14 Overhead Squats (135/95 lb)
19 Toes-to-Bars

AMRAP in 12 minutes

12 Wall Ball Shots (10/6 kg)
12 Kettlebell Swings (20/16 kg)
12 Kettlebell Snatches (20/16 kg)
100 meter Sprint

AMRAP in 60 minutes

800 meter Run
25 meter Sled Push
25 Wall Ball Shots (20/14 lb)
25 meter Sled Push