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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4 Rounds for Time

100 foot Plate Overhead Walking Lunges (45/35 lb)
30 Box Jumps (24/20 in)
20 Wall Ball Shots (20/14 lb)
10 Handstand Push-Ups

For Time

50 Wall Ball Shots (20/14 lb)
40/30 calorie Ski
30 Dumbbell Snatches (50/35 lb)
20 Box Jump Overs (24/20 in)
15 Bar Muscle-Ups

For Time

87 ft Sled Pull (245/185 lb)
12 Burpees
29 Wall Ball Shots (20/14 lb)
12 Overhead Squats (95/65 lb)
29 Box Jumps
12 Pull-Ups
29 calorie Row
87 ft Sled Pull (245/185 lb)

AMRAP in 10 minutes

30 Double-Unders
8 Wall Ball Shots (30/20 lb)
10 Dumbbell Box Step Overs (2x50/35 lb, 20 in)

For Time

50 Wall Ball Shots (30/20 lb)
50 Alternating Dumbbell Hang Snatches (70/50 lb)
50 Wall Ball Shots (30/20 lb)
50 Bar Facing Burpees

Time Cap: 8 minutes

6 Rounds for Time (with a Partner)

12 Synchronized Burpees
16 Kettlebell Swings (70/53 lb)
49 Wall Ball Shots (30/20 lb)
400 meter Run (together)

AMRAP in 20 minutes

20 Wall Ball Shots (9/6 kg)
20 Shoulder-to-Overhead (60/40 kg)
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups
20 Sit-Ups

5 Burpees at the top of each minute

4 Rounds for Time

5 Hang Cleans (135/95 lb)
11 Toes-to-Bars
29 Wall Ball Shots (20/14 lb)

For Time

200 meter Run
40 Wall Ball Shots (20/14 lb)
30 Knees-to-Elbows
20 Squat Cleans (135/95 lb)
400 meter Run
30 Wall Ball Shots (20/14 lb)
20 Knees-to-Elbows
10 Squat Cleans (135/95 lb)
800 meter Run
20 Wall Ball Shots (20/14 lb)
10 Knees-to-Elbows
5 Squat Cleans (135/95 lb)

4 Rounds for Time

6 Hand Release Deadlifts (365/255 lb)
12 Single Arm Kettlebell Snatches (53/35 lb) (per arm) 
18 Wall Ball Shots (30/20 lb)
48 foot Handstand Walk  

Time Cap: 18 minutes