369 Wall Ball Shot Workouts (WODs)

Karen

CrossFit "Girl" Benchmark WOD

For Time
150 Wall Ball Shots (20/14 lb, 10/9 ft)

Miami Edition

Hyrox Workout of the Week

Every Minute on the Minute for 10 minutes
12 Wall Ball Shots (20/14 lb)

Karabel

CrossFit Benchmark WOD

10 Rounds for Time
3 Power Snatches (135/95 lb)
15 Wall Ball Shots (20/14 lb)

Wall Ball Shot, Snatch ...

Linchpin Test 10

by Pat Sherwood

5 Rounds for Time
15 Wall Ball Shots (20/14 lb)
15 Power Cleans (95/65 lb)

Wall Ball Shot, Clean ...

Custom Workout Program

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Optimus Prime

CrossFit New England Benchmark WOD

AMRAP in 7 minutes
Wall Ball Shots (20/14 lb)

5 Deadlifts (225/155 lb) at the top of each minute

Wall Ball Shot, Deadlift ...

Thomas Butler

555 Fitness Hero WOD

15-12-9-6-3 Reps for Time
Hang Cleans (135/95 lb)
Wall Ball Shots (20/14 lb)

Wall Ball Shot, Clean ...

Icon 1

by Chris Spealler

3 Rounds for Time
20 Wall Ball Shots (30/20 lb)
20 Power Cleans (135/95 lb)

Wall Ball Shot, Clean ...

David Halderman

555 Fitness Hero WOD

5 Rounds for Time
20 Wall Ball Shots (20/14 lb)
10 Power Cleans (135/95 lb)

Wall Ball Shot, Clean ...

Heartbreaker, Dream Maker

Raleigh CrossFit Valentine's Day WOD, Part 2

AMRAP Ascending Ladder (with a Partner) in 10 minutes
2 Wall Ball Shots (20/14 lb) - Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) - Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 2
6 Synchronized Burpees
etc...

Wall Ball Shot, Burpee ...

The Long Haul

Assault Fitness Benchmark WOD

3 Rounds for Time
50 calorie Assault Air Bike
50 Wall Ball Shots (20/14 lb)

Wall Ball Shot, Air Biking/Assault Biking ...

Michael Otten

555 Fitness Hero WOD

For Time
21-18-15-12-9-6-3 reps of:
Back Squats (135/95 lb)
Wall Ball Shots (20/14 lb)

Wall Ball Shot, Back Squat ...

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Anthony Rodriguez

555 Fitness Hero WOD

21-15-9 Reps for Time
Deadlifts (225/155 lb)
Wall Ball Shots (20/14 lb)

Wall Ball Shot, Deadlift ...

Bee Sting

by Jacob Heppner

3 Rounds for Time
30/25 calorie Row
30 Wall Ball Shots (30/20 lb)
Time Cap: 8 minutes

Wall Ball Shot, Row (Rowing)...

Cortex

by John Kim

AMRAP in 9 minutes
1-2-3-4-5-6-7…
Devil Press (2x50/35 lb)
2-4-6-8-10-12-14…
Wall Balls (20/14 lb)

Wall Ball Shot, Devil Press ...

Foundation Six

by Pete Marjamaa

AMRAP in 5 minutes
15 Wall Ball Shots (20/14 lb)
10 Burpees

Wall Ball Shot, Burpee ...

Harvest

by Jacob Heppner

EMOM for 6 minutes
4 Muscle-Ups
20 Wall Ball Shots (20/14 lb)

Wall Ball Shot, Muscle-Up ...

Cobain

Hyrox Workout of the Week

For Time
150 Wall Ball Shots (20/14 lb)
Rest 4 minutes
100 Burpees
Time Cap: 30 minutes

Wall Ball Shot, Burpee ...

Paul Collins

CrossFit Cardiff Hero WOD

AMRAP in 5 minutes
13 Wall Ball Shots (20/14 lb)
6 Toes-to-Bars

Wall Ball Shot, Toes-to-Bar/Knees-to-Elbows ...

Shaky Legs

by Dorian Medina

150 Wall Balls
*Every 50 reps perform an 800M Run including after the 150th rep of Wall Balls

Wall Ball Shot, Run (Running)...

Voodoo Doll

Halloween WOD by @brookeence

For Time
150 Wall Ball Shots (20/14 lb)

Every minute on the minute, complete:
5 Burpees

Wall Ball Shot, Burpee ...

Holly

Hyrox Workout of the Week

AMRAP in 20 minutes
5-10-15-20-25 calorie Row
10-20-30-40-50 Wall Ball Shots (20/14 lb)

Wall Ball Shot, Row (Rowing)...

Verified Benchmark WODs

More WODs

Wall Ball Shot WODs

Karen

Miami Edition

Karabel

Linchpin Test 10

Custom Workout Program

Optimus Prime

Thomas Butler

Icon 1

David Halderman

Heartbreaker, Dream Maker

The Long Haul

Michael Otten

5X More WODs

Anthony Rodriguez

Bee Sting

Cortex

Foundation Six

Harvest

Cobain

Paul Collins

Shaky Legs

Voodoo Doll

Holly

Verified Benchmark WODs

More WODs

Wall Ball Shot WODs

Karen

Miami Edition

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