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...

For Time
100 Wall Ball Shots (20/14 lb)
100 Chest-to-Bar Pull-Ups
100 Alternating Pistols
100 Alternating One-Arm Dumbbell Snatches (70/50 lb)
Time Cap: 25 minutes

For Time
3 Rounds of:
7 Deadlifts (345/225 lb)
7 Muscle-Ups
Then, 3 Rounds of:
21 Wall Ball Shots (20/14 lb)
21 Toes-to-Bars
Then:
100 foot Dumbbell Farmer Carry (2x100/70 lb)
28 Burpee Box Jumps (24/20 in)
100 foot Dumbbell Farmer Carry (2x100/70 lb)
3 Muscle-Ups

4 Rounds for Time
35 Wall Ball Shots (20/14 lb)
20 Chin-Ups (Chin Over Vertical Plane)

For Time
50 Pull-Ups
50 Wall Ball Shots (20/14 lb)
50 Kettlebell Swings (24/16 kg)
50 Shoulder-to-Overheads (40/30 kg)
50 Double-Unders
100 meter Tire Flips
50 Tire Jumps
100 meter Walking Lunges with Load Overhead (20/15 kg)

5 Rounds for Time
20 Double-Unders
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)
Time Cap: 15 minutes

AMRAP in 20 minutes
10 Wall Ball Shots (20/14 lb)
10 Box Jumps (20 in)
10 Deadlifts (205/145 lb)
10 Burpees

5 Rounds for Time
3 Muscle-Ups
30 Wall Ball Shots (20/12 lb)
6 Sumo Deadlift High-Pulls (60/40 kg)

For Time
40 Ring Muscle-Ups
80 calorie Row
120 Wall Ball Shots (20/14 lb)

Partition any way

Time Cap: 20 minutes

AMRAP in 15 minutes
19 Wall Ball Shots (20/14 lb, 10/9 ft)
19 calorie Row

AMRAP in 13 minutes
55 Deadlifts (225/155 lb)
55 Wall Ball Shots (20/14 lb, 10/9 ft)
55 calorie Row
55 Handstand Push-Ups