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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AMRAP in 20 minutes

18 Wall Ball Shots (20/14 lb)
18 American Kettlebell Swings (55/35 lb)
7 Power Cleans (135/95 lb)
12 Burpees

5 Rounds for Time

8 Burpees Over the Bar
3 Clean-and-Jerks (155/115 lb)
20 Wall Ball Shots (20/14 lb)
19 calorie Row

AMRAP in 40 minutes

9 Clean-and-Jerks (135/95 lb)
1 Rope Climb
8 Burpees
12 Push-Ups
40 second Plank Hold
800 foot Sandbag Carry (80/50 lb)
20 Double-Unders
17 Wall Ball Shots (20/14 lb)

For Time

2.23 mile Run

Directly into, 8 Rounds of:
5 Power Cleans (185/125 lb)
25 Wall Ball Shots (20/14 lb)

For Time

400 meter Run
15 Clean-and-Jerks (155/105 lb)
400 meter Run
30 Toes-to-Bars
400 meter Run
45 Wall Ball Shots (20/14 lb)
400 meter Run
45 Kettlebell Swings (1.5/1 pood)
400 meter Run
30 Ring Dips
400 meter Run
15 Weighted Lunge Steps (155/105 lb)
400 meter Run

4 Rounds for Time

18 Pull-Ups
18 Sumo Deadlift High-Pulls
18 Wall Ball Shots (20/14 in)
18 Ring Dips 

4 Rounds for Time

400 meter Run
30 Wall Ball Shots (20/14 lb)
5 Bar Muscle-Ups

For Time

30 calorie Assault Air Bike
30 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
30 Jumping Pull-Ups
30 Push Presses (43/35 lb)
30 Knees-to-Elbows
30 Wall Ball Shots (20/14 lb)
30 Back Extensions
30 Burpees
30 Lunges
30 calorie Assault Air Bike

For Time

"Angie's" House
20 Pull-Ups 
20 Push-Ups 
20 Sit-Ups 
20 Air Squats 

"Helen's" House
400 meter Run 
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups 

"Fran's" House
15 Thrusters (95/65 lb)

"Nancy's" House
400 meter Run 
15 Overhead Squats (95/65 lb)

"Grace/Isabel's" House 
20 Ground-To-Overheads (95/65 lb)

"Kelly's" House
400 meter Run 
30 Box Jumps (24/20 in) 
30 Wall Balls (20/14 lb)

4 Rounds for Time

10 Wall Ball Shots (20/14 lb)
10 Back Squats (225/135 lb)
10 Wall Ball Shots (20/14 lb)
10 Deadlifts (225/135 lb)