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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Strength
Shoulder Press (1RM)

Metcon (Time)
"Jacob Morris " 
50 Wall Balls (20/14) 
40/30 Cal. Ski 
30 DB Snatch (50/35) 
20 Box Jump Overs (24/20)
15 Bar Muscle Ups

Strength
Front Squat (1RM Max)

Metcon
4 Rounds for reps
5 min Amrap
30 Wall Balls (20/14)
25/20 Cal. Row
20 GHD's
Max Single Arm DB Shoulder to Overhead (70/50) *
- rest 3 mins -
* Alternate every 5 reps *

Strength
Front Squat (2x2 @100%)
Bench Press (2x2 @100%)

Metcon 
For Time:
50/40 Cal. Assault Bike
100 Wall Balls (20/14)

Strength
Hang Power Snatches (Heavy 2)
12 mins

Metcon 
AMRAP in 18 minutes
60 Double-Unders
250 meter Row
20 Wall Ball Shots (20/14 lb)

For Time
40 Ring Muscle-Ups
80 calorie Row
120 Wall Ball Shots (20/14 lb)
Partition any way
Time Cap: 20 minutes

Strength
Deadlift (6x6 @80%)
Shoulder Press (6x6 @80%)

Karen 
For Time: 
150 Wall-Ball Shots, 20# / 14#

Strength
Hang Power Snatch (Heavy 4)
12 mins

Metcon 
For Time:
80 Yard Sled Push (2x45/1x45)
80 T2B
80 Wall Ball (30/20)
80 Yard Sled Push (2x45/1x45)

- 25 min Time Cap -

Strength
Front Squat (6x2 @80%)
Bench Press (6x2 @80%)

Metcon 
For Time:
50 Wall Balls (20/14)
25 Burpee Pull Ups
50 Wall Balls (20/14)

*15 min Time Cap *

Strength
Bench Press (Heavy Double)
12 mins to establish a 2 rep max

Metcon 
For Time (with a Partner)
150 Wall Balls (20/14)
* Partner Holds Dumbbells (70s/50s)*
100 Box Jump Overs (24/20)
*Farmer carry hold on the dumbbells *

For Time:
45 Wall Balls(30/20)
15 Burpee Box Jump Overs (48/42)*
45 GHD's
15 Burpee Box Jump Overs (48/42)
45 GHD's
15 Burpee Box Jump Overs (48/42)
45 Wall Balls (30/20)
* Use your hands to climb over the Box *