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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Five Tabatas in 20 minutes

Wall Ball Shots (20/14 lb) (10/9 ft)
Sumo Deadlift High-Pulls (75/55 lb)
Box Jumps (20 in)
Push-Presses (75/55 lb)
Row (for calories)

8 Rounds for Time (with a Partner)

4 Box Jumps (each) (34/28 in, switch every rep)
18 Deadlifts (245/170 lb) / Hang Hold*
7 Synchronized Bar Facing Burpees
36 Wall Ball Shots (20/14 lb, switch every 6 reps)

*While one athlete performs the Deadlift, the other athletes will hang from the Pull-Up Bar. Switch as necessary.

Time Cap: 40 minutes

For Time

2 Rounds of:
25 Burpee Box Jump Overs (24/20 in)
7 Clean-and-Jerks (61/43 kg)
19 Handstand Push-Ups
94 Double-Unders

5 minute Rest

Then, 2 Rounds of:
28 Alternating Dumbbell Snatches (22.5/15 kg)
12 Squat Cleans (61/43 kg)
20 Toes-to-Bars
18 Wall Ball Shots (15/10 kg)

3 Rounds for Time

15 Burpees (6 in target)
30 Wall Ball Shots (30/20 lb)
90 Double-Unders

Time Cap: 12 minutes

4 Rounds for Time

10 Wall Ball Shots (20/14 lb)
15 Burpees
20 Kettlebell Swings (1.5/1 pood)
25 Double-Unders

For Time

153 calorie Row
19 Wall Ball Shots (20/14 lb)
18 Kettlebell Swings (50/35 lb)
63 Burpees
1 mile Run

Wear a Weight Vest (20/14 lb)

For Time

10 Clean & Jerk (185/115 lb)
20 Kettlebell Swings (70/53 lb)
30 Thrusters (95/65 lb)
40 Chest-to-Bar Pull Ups
50 Over-the-Bar Burpees
60 Wall Ball Shots (20/14 lb)
70 calorie Row

With a Running Clock in 12 minutes

18-9-5 reps of:
Power Cleans (135/95 lb)
Wall Ball Shots (20/14 lb)

In the remaining time, establish:
1 rep max Thruster

For Time

400 meter Run
1 Clean (100/70 kg)
30 Handstand Push-Ups
1 Clean (100/70 kg)
30 Wall Ball Shots (9/6 kg)
1 Clean (100/70 kg)
100 Double-Unders
1 Clean (100/70 kg)
30 Pull-Ups
1 Clean (100/70 kg)
30 Kettlebell Swings (30/21 kg)
1 Clean (100/70 kg)
400 meter Run

AMRAP in 9 minutes

1-2-3-4-5-6-7…
Devil Press (2x50/35 lb)
2-4-6-8-10-12-14…
Wall Balls (20/14 lb)