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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Karen

Karen

For time:

150 wall-ball shots

♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target

Saturday 191130

50-40-30-20-10 reps for time of:

Medicine-ball cleans

Push press wall-ball shots

♀ 20-lb. ball, throw to 9 ft.

♂ 30-lb. ball, throw to 10 ft.

Wednesday 191113

5 rounds for time of:

30 wall-ball shots

30 box jumps

♀ 14-lb. ball to 9 ft., 20-in. box

♂ 20-lb. ball to 10 ft., 24-in. box

Workout 20.5

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.

Read the scorecard for full event details.

Thursday 191017

For time:

100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

Tuesday 190924

50-40-30-20-10 reps for time of:

GHD sit-ups

Wall-ball shots

♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target

Saved by the Barbell

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

♀ 14-lb. ball, 75-lb. deadlifts and cleans

♂ 20-lb. ball, 115-lb. deadlifts and cleans

Sunday 190825

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

♀ 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

♂ 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Kelly

Kelly

5 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-inch box, 14-lb. ball

♂ 24-inch box, 20-lb. ball

Thursday 190627

3 rounds for time of:

1,000-m row

50 wall-ball shots

100-ft. handstand walk

100 double-unders

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.