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

50 Clean-and-Jerks (135/95 lb)
50 Wall Ball Shots (20/14 lb)

AMRAP (with a Partner) in 15 minutes

20 Deadlifts (275/185 lb)
40 Power Cleans (185/135 lb)
60 Wall Ball Shots (20/14 lb)
80 American Kettlebell Swings (70/53 lb)
100 Double-Unders

If you complete the ascending ladder, repeat in reverse

3 Rounds for Time

10 Deadlifts (225/155 lb)
21 Wall Ball Shots (20/14 lb)
20 calorie Row
14 Overhead Squats (135/95 lb)
19 Toes-to-Bars

AMRAP in 12 minutes

12 Wall Ball Shots (10/6 kg)
12 Kettlebell Swings (20/16 kg)
12 Kettlebell Snatches (20/16 kg)
100 meter Sprint

AMRAP in 60 minutes

800 meter Run
25 meter Sled Push
25 Wall Ball Shots (20/14 lb)
25 meter Sled Push

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