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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For Time (in a Team of 3)

100 Wall Ball Shots (20/14 lb)
100 Pull-Ups
100 Sit-Ups
200 Air Squats
100 Push-Ups
100 calorie Air Bike
100 Kettlebell Swings (53/35 lb)

For Time (with a Partner)

Buy-In:
1 mile Run with Med Ball (20/14 lb)*

Then, perform:
80 Toes-to-Bars
100 Box Jump Overs (30/24 in)
120 Pull-Ups
160 Kettlebell Swings (2/1.5 pood)
180 Push-Ups
200 Air Squats

Cash-Out:
1 mile Run with Med Ball (20/14 lb)*

* 10 Burpee penalty for each ball drop

For Time

50 Walking Lunges
25 Chest-to-Bar Pull-Ups
50 Box Jumps (24/20 in)
25 Triple-Unders
50 Back Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Wall Ball "2-for-1's" (20/14 lb)
50 Sit-Ups
5 Rope Climbs (15 ft)

2 Rounds For Time

24 Deadlifts (295/205 lb)
24 Box Jumps (24/20 in)
24 Wall Ball Shots (20/14 lb)
24 Bench Press (195/125 lb)
24 Box Jumps (24/20 in)
24 Wall Ball shots (20/14 lb)
24 Cleans (145/100 lb)

AMRAP in 20 minutes

250 meter Run
48 Box Jump Overs (24/20 in)
21 Wall Ball Shots (20/14 lb)
14 Toes-to-Bars

2 Rounds for Time

1 mile Run
50 Wall Ball Shots (20/14 lb)
50 Butterfly Sit-Ups
50 Box Jumps (24/20 in)
50 Sumo Deadlift High-Pulls (95/65 lb)

For Time

21 Thrusters (95/65 lb)
21 Pull-Ups
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups
50 Double-Unders
50 AbMat Sit-Ups
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/16 lb)

AMRAP Ascending Ladder (with a Partner) in 10 minutes

2 Wall Ball Shots (20/14 lb) - Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) - Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 2
6 Synchronized Burpees
etc...

5-10-15-20 Reps for Time

Burpee Pull-Ups
Wall Ball Shots (20/14 lb)
Power Snatches (135/95 lb)

For Time

20 Burpees
5 Deadlifts (315/225 lb)
20 Toes-to-Bars
5 Deadlifts (315/225 lb)
20 Wall Ball Shots (20/14 lb)
5 Deadlifts (315/225 lb)
20 Hand Release Push-Ups
5 Deadlifts (315/225 lb)