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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5 Rounds for Time

15 Wall Ball Shots (20/14 lb)
15 Power Cleans (95/65 lb)

For Time

32 Chest-to-Bar Pull-Ups
32 Wall Ball Shots (20/14 lb)
32 Cleans (135/85 lb)
3.2 mile Run

3 Rounds for Time

21 Wall Ball Shots (20/14 lb)
14 Handstand Push-Ups
7 Deadlifts (315/205 lb)

AMRAP in 23 minutes

3 Pull-Ups
7 Wall Ball Shots (20/14 lb)
19 Sit-Ups
68 Double-Unders

For Time

100 calorie Row
75 Thrusters (45/35 lb)
50 Pull-Ups
75 Wall Ball Shots (20/14 lb)
100 calorie Row

With a weight vest (20/14 lb)

AMRAP in 20 minutes

20 calorie Assault Air Bike
15 Wall Ball Shots (20/14 lb)
10 Sumo Deadlift High Pulls (95/65 lb)
5 Push-Ups

For Time

100 Wall Ball Shots (20/14 lb)
25 Burpees
100 Lunges 
25 Burpees
100 Hand Release Push-Ups
25 Burpees 
100 Air Squats
25 Burpees

AMRAP (with a Partner) in 31 minutes

31 Burpees
31 Double-Unders
31 Deadlifts (45/30 kg)
31 Push-Ups
31 Box Jumps (24/20 in)
31 Hang Power Cleans (45/30 kg)
31 Air Squats
31 Kettlebell Swings (24/16 kg)
31 Shoulder-to-Overheads (45/30 kg)
31 AbMat Sit-Ups
31 calorie Row
31 Wall Ball Shots (9/6 kg)

For Time

Buy-In: 50 Burpees

10 Rounds of:
5 Deadlifts (135/95 lb)
5 Hang Power Cleans (135/95 lb)
5 Thrusters (135/95 lb)
5 Back Squats (135/95 lb)

Cash-Out: 50 Wall Balls (30/20 lb)

3 Rounds for Time

100 foot Overhead Walking Lunges (45/25 lb)
20 Wall Ball Shots (20/14 lb)
20 Box Jumps (24/20 in)
10 Push Presses (135/95 lb)