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 12 minutes
15 Wall Ball Shots (20/14 lb)
5 Ring Rows
15 Wall Ball Shots (20/14 lb)
10 Ring Rows
Continue with this pattern, adding 5 Ring Rows every round.

3 Rounds for Time
50 Wall Ball Shots (20/14 lb)
50 Kettlebell Swings (53/35 lb)
Perform the next round every 10 minutes.

AMRAP in 12 minutes
21 Wall Ball Shots (20/14 lb)
15 Toes-to-Bars
9 Burpees to Bar (6 in target)*
*Burpee bar must be 6 inches away from fingertips when standing fully extended under bar with arms outstretched.

For Time
50 Wall Ball Shots (20/14 lb)
25 Power Cleans (155/105 lb)
50 Wall Ball Shots (20/14 lb)

10 Rounds for Time
15 Wall Ball Shots (20/14 lb)
3 Power Snatches (155/105 lb)

For Time
3 Rounds of:
24 Wall Ball Shots (20/14 lb)
12 Toes-to-Bars
6 Power Cleans (185/115 lb)
Rest 5 minutes
Directly into, 3 Rounds of:
Same as above.

5 Rounds for Time
25 Kettlebell Swings (1.5/1 pood)
25 Wall Ball Shots (20/14 lb)
200 meter Run

5 Rounds for Time (with a Partner)
50 Synchro Wall Ball Shots (20/14 lb)
50 Toes-to-Bars

For Time:
50 Wall Balls (20/14)
20 KB Swings (1.5/1)
35 Wall Balls (20/14)
35 KB Swings (1.5/1)
20 Wall Balls (20/14)
50 KB Swings (1.5/1)

Every min for 8 rds (24 minutes)
Min 1 - 18/14 Cal. Row
Min 2 -  50 Double Unders
Min 3 - 18 Wall Balls (20/14)