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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21-15-9 Reps for Time

Deadlifts (225/155 lb)
Wall Ball Shots (20/14 lb)

AMRAP in 20 minutes

10 Ground-to-Overheads (160/100 lb)
38 Wall Ball Shots (20/14 lb, 10/9 ft target)
160 Double-Unders
200 meter Weighted Run (45/25 lb)

20 Rounds for Time

3 Pull-Ups
3 Wall Ball Shots (20/14 lb, 10/9 ft)
3 Pull-Ups
3 Dumbbell Thrusters (2x50/35 lb)

3 Rounds for Time

50 calorie Assault Air Bike
50 Wall Ball Shots (20/14 lb)

For Time

800 meter Run
100 Wall Ball Shots (9/6 kg)
100 Kettlebell Swings (24/16 kg)
100 Air Squats
800 meter Run

Wear a Weight Vest (9/6 kg)

For Time (in a Team of 3)

Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps involving all exercises in any order

3 Rounds for Time

37/25 calorie Row
25 Wall Ball Shots (20/14 lb)
16 Dumbbell Snatches (50/35 lb)
2 Back Squats (315/225 lb)
1 Deadlift (405/315 lb)

10 Rounds for Time (with a Partner)

4 Legless Rope Climbs
12 D-Ball Over Shoulders (150/100 lb)
24 Burpee Box Jumps (24/20 in)

For Time

50 Wall Ball Shots (20/14 lb)
40 Pull-Ups
30 Deadlifts (225/145 lb)
20 Box Jumps (24/20 in)
10 Overhead Squats (135/95 lb)
20 Box Jumps (24/20 in)
30 Deadlifts (225/145 lb)
40 Pull-Ups
50 Wall Ball Shots (20/14 lb)

For Time (with a Partner)

200 Box Jump Overs (24/20 in)
150 Wall Balls (20/14 lb)
100 Ground-to-Overheads (100/70 lb)
75 Bar Over Burpees
50 Pull-Ups

Partition the work above any way

Buy-In/Cash-Out: 25-foot Handstand Walk (each)