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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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)

For Time

2000 meter Row
100 Deadlifts (bodyweight)
50 Thrusters (43/30 kg)
1000 meter Row
100 Overhead-Touch Push-Ups
50 Pull-Ups
500 meter Row
100 AbMat Sit-Ups
100 Wall Ball Shots (20/14 lbs)

For Time (with a Partner)

Buy-In:
1 mile Run
2000 meter Row

Then, 5 Rounds of:
30 Synchronized Wall Ball Shots (20/14 lb, 10 ft)
20 Synchronized Toes-to-Bars

Cash-Out:
100 foot Synchronized Dumbbell Overhead Walking Lunges (50/35 lb)

Time Cap: 27 minutes

AMRAP in 20 minutes

25 Wall Ball Shots (20/14 lb, 10/9 ft)
18 Alternating Dumbbell Snatches (70/50 lb)
12 Toes-to-Bars

4 Rounds for Total Reps in 26 minutes
Every 5 minutes, perform:
15 Lateral Burpees Over Rower
30/24 calorie Row
15 Lateral Burpees Over Rower
Max Wall Ball Shots (20/14 lb)
Rest 1 minute 30 seconds