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

10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
200 Double-Unders
400 meter Run (with 45/35 lb plate)

For Time

31 Kettlebell Swings (72/56 lb)
31 Wall Ball Shots (20/14 lb)
31 Overhead Squats (95/65 lb)
31 Burpees
31 Lunges
31 Push Jerks (95/65 lb)
31 Knees-to-Elbows
31 Box Jumps (24/20 in)
31 Hang Cleans (95/65 lb)
31 Sit-Ups
31 Double-Unders
31 Deadlifts (185/135 lb)

5 Rounds for Time

50 Double-Unders
25 Wall Ball Shots (20/14 lb)
15 Burpees

25 Rounds for Time (with a Partner)

9 Wall Ball Shots (20/14 lb)
6 Burpees
3 Power Cleans (155/105 lb)

After Round 6, perform:
1 mile Run (together)

Two 15-minute AMRAPs in 30 minutes

AMRAP from 00:00-15:00
5 Snatches (115/85 lb)
11 Wall Ball Shots (20/16 lb)
14 Push-Ups

AMRAP from 15:00-30:00
7 Muscle-Ups
12 Burpees
16 Double-Unders

5 Rounds for Time

20 Wall Ball Shots (20/14 lb)
10 Power Cleans (135/95 lb)

6 Rounds for Time

28 Wall Ball Shots (20/14 lb, 10/9 ft)
400 meter Run
2 Clean-and-Jerks (225/155 lb)

AMRAP in 22 minutes

1 mile Run

Then, AMRAP of:
1 Deadlift (85% 1RM)
34 Wall Ball Shots (20/14 lb)

For Time

6 Rope Climbs
26 Hang Power Snatches (115/80 lb)
99 Wall Ball Shots (20/14 lb)
17 Toes-to-Bars
6 Rope Climbs
12 Muscle-Ups
24 Handstand Push-Ups
99 Double-Unders
20 Kettlebell Thrusters (2x53/35 lb)
1 mile Run

Time Cap: 30 minutes

AMRAP in 33 minutes

5 Thrusters (135/95 lb)
7 Toes-to-Bar
1 Legless Rope Climb (15 ft)
200 meter Run

Buy-In: 118 Wall Ball Shots (20/14 lb)