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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2 Rounds for Time

40 Pull-Ups
10 Back Squats (225/155 lb)
40 Wall Ball Shots (20/14 lb)
10 Deadlifts (225/155 lb)
40 Sit-Ups

4 Rounds For Time

100 ft Overhead Walking Lunges (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14 lb, 10/9 ft)
10 Handstand Push-Ups

AMRAP (with a Partner) in 34 minutes

100 Burpee Box Jump-Overs (24/20 in)
800 meter Run
100 Wall Ball Shots (30/20 lb)
800 meter Run
200 Double-Unders (100 each)
800 meter Run

For Max Reps in 30 minutes

0:00-5:00
Max Burpee Box Jump-Overs (24/20 in)

Rest 5 minutes

10:00-14:00
Max 10 meter Shuttle Runs

Rest 4 minutes

18:00-22:00
Max Power Cleans (155/105 lb)

Rest 3 minutes

25:00-27:00
Max Wall Ball Shots (20/14 lb)

Rest 2 minutes

29:00-30:00
Max Unbroken Pull-Ups (single attempt)

For Time in 1 minutes

66 Deadlifts (110/75 lb)
66 Box Jumps (24/20 in)
66 Kettlebell Swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders

5 Rounds for Time

18 Kettlebell Swings (2/1.5 pood)
13 Burpees
23 Wall Ball Shots (20/14 lb)

4 Rounds for Time

7 Snatches (135/95 lb)
14 Burpees
21 Wall Ball Shots (20/14 lb)
500 meter Row

For Time

800 meter Run
30 Toes-to-Bars
600 meter Run
20 Toes-to-Bars
20 Wall Ball Shots (20/14 lb)
400 meter Run
10 Toes-to-Bars
10 Wall Ball Shots (20/14 lb)
200 meter Run
50 Bar Muscle-Ups

Each time you drop from the Pull-Up Bar, perform a Burpee penalty. Add 1 rep for each drop. Ex: 1st drop = 1 Burpee, 2nd drop = 2 Burpees, etc.

2 Rounds for Time (with a Partner)

12 Burpee Wall Ball Shots (20/14 lb)
8 Clean-and-Jerk Complexes* (60/35 kg)
1,969 meter Row
1 minute Handstand Hold (cumulative)
6 Body Basters**
2,016 Single-Unders

*One "Clean-and-Jerk Complex" is: 1 Deadlift, 1 Power Clean, 1 Front Squat, and 1 Shoulder-to-Overhead

**One "Body Blaster" is: a Burpee into a Pull-Up into a Knees-to-Elbows

AMRAP (with a Partner) in 13 minutes

22 calorie Row
22 Power Cleans (95/65 lb)
22 Wall Ball Shots (20/14 lb)
22 Toes-to-Bar