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 (with a Partner)

Cash-In: 1,943 meter Row

100 Wall Ball Shots (20/14 lb)
90 Deadlifts (135/95 lb)
80 Hand Release Push-Ups
70 Box Jumps (24/20 in)
60 Toes-to-Bars
50 Burpees
40 Power Cleans (135/95 lb)
30 Push Presses (135/95 lb)
20 Weighted Lunges (20/14 lb)
10 Thrusters (135/95 lb)

Cash-Out: 1,967 Row

For Time

150 Wall Ball Shots (20/14 lb)

Every 2 minutes on the minute, perform:
3 Deadlifts (315/225 lb)
3 Bar Over Burpees

For Time (with a Partner)

150 calorie Row
300 Russian Kettlebell Swings (24/16 kg)
100 calorie Row
200 Wall Ball Shots (9/6 kg)
50 calorie Row
100 Burpees

21-15-9 Reps for Time

Row (calories)
Thrusters (65/45 lb)
Medicine Ball Cleans (20/14 lb)
Sumo Deadlift High-Pulls (65/45 lb)
Wall Balls (20/14 lb)
Burpees

3 Rounds for Time

20 Wall Ball Shots (30/20 lb)
20 Power Cleans (135/95 lb)

Four Tabatas in 16 minutes

Wall Ball Shots (20/14 lb)
Toes to Bars
Row (Calories)
Power Cleans (135/95 lb)

6 Rounds for Time

28 Wall Ball Shots (20/14 lb)
19 Deadlifts (225/185 lb)
61 Double-Unders

For Time

1960 meter Row

Then, 10 Rounds of:
8 Wall Ball Shots (20/14 lb)
27 Double-Unders
7 Push-Ups
7 Pull-Ups

Then, 2016 meter Run

For Time

1 mile Run with medicine ball (20/14 lb)

Then 8 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)

Then, 800 meter Run with medicine ball (20/14 lb)

Then 4 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft)

Then, 400 meter Run with medicine ball (20/14 lb)

Then 2 Rounds of:
10 Wall Ball Shots (20/14 lb)
1 Rope Climb (15 ft) 

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