Strength:
Push Press + Wall Balls
Every 2:30 x 4 Sets
Set 1: 6 Push Press + 6-8 High Wall Balls
Set 2: 5 Push Press + 6-8 High Wall Balls
Set 3: 4 Push Press + 6-8 High Wall Balls
Set 4: 3 Push Press + 6-8 High Wall Balls
Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 4th Set (3 Reps).
High Wall Balls: 12/11ft Target Choose Loads that allow you to hit the target.
Modifications and Adjustments
– Strict Press for Push Press / Dual Dumbbell Push Press or Strict Press
– Wall Balls to Choice on High Target or Banded Press @ 00×0 Tempo
WOD:
“Hammerhead”
Every 4:00 x 4 Sets
15 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
5 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Wall Walk: 10in From Wall
Level 2
Every 4:00 x 4 Sets
15 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
5 Wall Walks
Dumbbells: 2 x 35/25lb, 15/12kg
Wall Walk: 20in From Wall
—
Level 1
Every 4:00 x 4 Sets
12 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
3 Wall Walks
Dumbbells: 2 x 25/15lb, 12/7kg
Wall Walk: 30in From Wall
—
Masters 55+
Every 4:00 x 4 Sets
15 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
3-5 Wall Walks
Dumbbells: 2 x 35/25lb, 15/12kg
Wall Walk: 20in From Wall
—
Competitor
Every 4:00 x 4 Sets
15 Dual Dumbbell Bench Press
10 Dual Dumbbell Front Squats
5 Wall Walks
Dumbbells: 2 x 70/50lb, 32/22.5kg
Wall Walks: 10in From Wall
—
Travel / Hotel
Every 4:00 x 4 Sets
15 Push-Ups
10 Dual Dumbbell Front Squats
5 Inchworm Push-Ups
Dumbbells: 2 x 50/35lb, 22.5/15kg or heaviest available