Strength:
Push Press for load:
Every 2:30 x 4 sets
#1: 10 reps @ 65%
#2: 8 reps @ 70%
#3: 6 reps @ 75%
#4: 6 reps @ 75%
% Based of 1RM for Push Press
WOD:
“Identity Drift”
10:00 AMRAP
1-2-3-4-5… Wall Walk Complex
10 Dumbbell Bench Press
5 Shuttle Runs
Dumbbells: 2 x 50/35lb, 22.5/15kg
Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (10 in From Wall)
Shuttle Run: 25/25ft (7.5/7.5m)
—
Level 2:
10:00 AMRAP
1-2-3-4-5… Wall Walk Complex
10 Dumbbell Bench Press
5 Shuttle Runs
Dumbbells: 2 x 35/25lb, 15/12kg
Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (20in From Wall)
–
Level 1:
10:00 AMRAP
1-2-3-4-5… Wall Walks
10 Dumbbell Bench Press
5 Shuttle Runs
Dumbbells: 2 x 25/15lb, 12/7kg
Wall Walk: 30in From Wall
–
Masters 55+:
10:00 AMRAP
1-2-3-4-5… Wall Walk Complex
10 Dumbbell Bench Press
5 Shuttle Runs
Dumbbells: 2 x 30/20lb, 14/9kg
Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (20in From Wall)
–
Competitor:
10:00 AMRAP
1-2-3-4-5… Wall Walk Complex
10 Dumbbell Bench Press
5 Shuttle Runs
Dumbbells: 2 x 70/50lb, 32/22.5kg
Wall Walk Complex = 1 Wall Walk + 1 Wall Facing Handstand Push-Up (10 in From Wall)
–
Travel / Hotel:
Option 1: As prescribed
Option 2:
5 Sets x 2:00 AMRAP
5 Inchworm Push-Ups
10 Dumbbell Bench Press
– Max Distance Treadmill Run
Dumbbells: 2 x 50/35lb, 22.5/15kg