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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Kelly Brown

Kelly Brown

5 rounds for time of:

Row 440 m

10 box jumps

10 deadlifts

10 wall-ball shots

♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box

♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box

Sunday 201018

Workout 20.5

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Saturday 200829

2009 Couplet

3 rounds for time of:

30 wall-ball shots

30 squat snatches

♀ 14-lb. ball, 45-lb. snatch

♂ 20-lb. ball, 75-lb snatch

Friday 200703

Zeus

3 rounds for time of:

30 wall-ball shots

30 sumo deadlift high pulls

30 box jumps

30 push presses

30-cal. row

30 push-ups

10 body-weight back squats

♀ 14-lb. ball, 55-lb. SDHP and press, 16-in. box

♂ 20-lb. ball, 75-lb. SDHP and press, 20-in. box

Thursday 200618

Complete as many rounds as possible in 10 minutes of:

10 burpees

20 wall-ball shots

♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target

Monday 200601

21-18-15-12-9-6-3 reps for time of:

Toes-to-bar

Wall-ball shots

♀ 20-lb. ball  ♂ 30-lb. ball

Sunday 200426

Complete as many rounds as possible in 12 minutes of:

20 wall-ball shots

20 single-leg squats, alternating

♀ 14-lb. ball to 9 ft. 
♂ 20-lb. ball to 10 ft.

Monday 200316

4 rounds for time of:

50-ft. walking lunge

30 wall-ball shots

30 box jumps

♀ 20-in. box  ♂ 24-in. box

Tuesday 200225

Practice SLIPS for 20 minutes

Push jerk 5-5-3-3-3-1-1-1-1 reps

Saturday 200201

5 rounds for time of:

20 wall-ball shots

10 deadlifts

♀ 14-lb. ball, 155-lb. barbell

♂ 20-lb. ball, 225-lb. barbell