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

1,800 meter Run

Then, 7 Rounds of:
7 Clean-and-Jerks (155/110 lb)
19 Wall Ball Shots (20/14 lb)

AMRAP in 7 minutes

Wall Ball Shots (20/14 lb)

5 Deadlifts (225/155 lb) at the top of each minute

AMRAP in 13 minutes

10 Wall Ball Shots (30/20 lb, 10/9 ft)
10 calorie Row
20 Double-Unders

15 Wall Ball Shots (30/20 lb, 10/9 ft)
15 calorie Row
40 Double-Unders

Continue with this pattern, adding 5 Wall Ball Shots, 5 calorie Row, and 20 Double-Unders each round.

AMRAP in 20 minutes

8 Pull-Ups
12 Dumbbell Snatches (50/35 lb) (alternating)
17 Wall Ball Shots (20/14 lb)

For Time

150 Wall Ball Shots (20/14 lb)
100 Push-Ups
50 Air Squats
25 Sit-Ups

Perform (in Teams of 3) in 120 minutes

Max Burpees

Every 20 minutes complete the next Benchmark WOD:

At 20 min: Team Isabel
60 Snatches (135/95 lb)

At 40 min: Team Cindy
5 Rounds each of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

At 60 min: Team Grace
60 Clean-and-Jerks (135/95 lb)

At 80 min: Team Fran
42-30-18 reps of:
Thrusters (95/65 lb)
Pull-Ups

At 100 min: Team Annie
100-80-60-40-20 reps of:
Double-Unders
Sit-Ups

At 120 min: Team Karen
300 Wall Ball Shots (20/14 lb)

Time Cap for each Benchmark WOD: 10 minutes

2 Rounds for Time

40 Pull-Ups
10 Back Squats (225/155 lb)
40 Wall Ball Shots (20/14 lb)
10 Deadlifts (225/155 lb)
40 Sit-Ups

4 Rounds For Time

100 ft Overhead Walking Lunges (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14 lb, 10/9 ft)
10 Handstand Push-Ups

AMRAP (with a Partner) in 34 minutes

100 Burpee Box Jump-Overs (24/20 in)
800 meter Run
100 Wall Ball Shots (30/20 lb)
800 meter Run
200 Double-Unders (100 each)
800 meter Run

For Max Reps in 30 minutes

0:00-5:00
Max Burpee Box Jump-Overs (24/20 in)

Rest 5 minutes

10:00-14:00
Max 10 meter Shuttle Runs

Rest 4 minutes

18:00-22:00
Max Power Cleans (155/105 lb)

Rest 3 minutes

25:00-27:00
Max Wall Ball Shots (20/14 lb)

Rest 2 minutes

29:00-30:00
Max Unbroken Pull-Ups (single attempt)