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.

Search...

Strength
1 Power Snatch + 1 Squat Snatch + 1 OHS (5x1)
Every 1:45

Metcon 
15 min Amrap
20 Wall Balls (20/14)
20 KB Swings (1.5/1)
200m Row

Strength
Shoulder Press (5x5 @40-50%)
Banded (light resistance)

Metcon 
For Time:
50-40-30-20-10
Wall Balls (20/14)
Cal. Bike Erg

20 min Time Cap

For Time:
30 HSPU
60 T2B
90 Wall Balls (20/14)
60 T2B
30 HSPU

Front Squat (Heavy 2)
In 10 mins work up to a Heavy 2 rep
Metcon
8 min Amrap
100 Wall Balls (20/14)
Max Reps Power Snatch (135/95)
Scored By Total reps of Power Snatch

Shoulder Press (8x2 @80%)Every 1:15
For Time:100 Wall Balls (20/14)50 Cal. Row30 Burpee Pull Ups

"Happy Birthday Jessica Hunsucker"28 min Amrap28 Wall Balls (20/14)28 Hang Power Cleans (95/65)28 Burpees

Shoulder Press (8x2 @80%)
Every 1:15
For Time:
100 Wall Balls (20/14)
50 Cal. Row
30 Burpee Pull Ups

Teams of 24000m Bike Erg150 Wall Balls (20/14)3000m Row100 Deadlifts (155/105)2000m Ski Erg150 Push Ups

Front Squat (4x10 @65%)
Every 2 mins
12 min Amrap 1-2-3-4-5. . . .
Power Snatch (135/95)
15 Wall Balls (20/14)

For time
400m Run
15 Clean and Jerks (165/110)
400m Run
30 Burpee to Bar (6in)
400m Run
45 T2B
400m
60 Wall Balls (20/14)
400m
75 KB Swings (53/35)
*25 min Time Cap*