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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4 Rounds for Time

400 meter Run
16 Bench Presses (135/95 lb)
16 Wall Ball Shots (20/14 lb)
16 Shoulder-to-Overheads (95/65 lb)
16 GHD Sit-Ups

3 Rounds For Total Reps in 17 minutes

1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

3 Rounds for Time

31 Wall Ball Shots (9/6 kg)
19 Power Cleans (60/40 kg)
2 Burpee Box Jump Overs (24/20 in)
20 Kettlebell Swings (24/16 kg)

2 Rounds For Time

34 Push-Ups
50 yard Sprint
34 Deadlifts (135/95 lb)
50 yard Sprint
34 Box Jumps (24/20 in)
50 yard Sprint
34 Clean-and-Jerks (95/65 lb)
50 yard Sprint
34 Burpees
50 yard Sprint
34 Wall Ball Shots (20/14 lb)
50 yard Sprint
34 Pull-Ups
50 yard Sprint

AMRAP in 5 minutes

15 Wall Ball Shots (20/14 lb)
10 Burpees

AMRAP in 40 minutes

12 Burpees
9 Hang Power Cleans (95/65 lb)
18 Wall Ball Shots (20/14 lb)
200 meter Sandbag Run (60/40 lb)

3 Rounds for Max Reps in 17 minutes

1 minute Burpees
1 minute Wall Ball Shots (20/14 lb)
1 minute Deadlifts (115/75 lb)
1 minute Medicine Ball Sit-Ups (20/14 lb)
1 minute Hang Power Cleans (115/75 lb)
1 minute Rest

For Time

400 meter Run
Then, 21-15-9 reps of:
Thrusters (65/35 lb)
Pull-Ups

400 meter Run
Then, 21-15-9 reps of:
Cleans (65/35 lb)
Ring Dips

400 meter Run
Then, 21-15-9 reps of:
Wall Ball Shots (20/14 lb)
Burpees

AMRAP (Team of 3) in 50 minutes

3 Rope Climbs (1 each)
15 Power Cleans (60/40 kg) (5 each)
19 Alternating Wall Ball Shots (9/6 kg)

AMRAP (with a Partner) in 40 minutes

Every 2 minutes, perform:
8 Wall Ball Shots (20/14 lb)
8 Deadlifts (40/30 kg)
8 Power Cleans (40/30 kg)
8 Shoulder-to-Overheads (40/30 kg)
Max Calorie Row (in the remaining time)