The Power House at Highland
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11:00 pm

160323

P1 Strength:
4-5 Rounds for quality
Box Step Down x 3-5 per leg
Rest 45-60"
1/2 TGU x 3-5 per side
Rest 45-60"

P1 WOD:
0-7'
Row 750
10 updowns
AMRAP wallball with box squat in remaining time
3' rest
10-17'
Row 500m
10 updowns
AMRAP Hanging knee raises

P2 Strength:
4-5 Rounds for quality
3-5 Pistols on box or floor per side
Rest 45-60"
TGU x 1/1
Rest 45-60"

P2 WOD:
0-7'
Row 1000m
AMRAP Burpees in remaining time
3' rest
10'-17'
Row 750m
AMRAP Toes to bar
rest 3'


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11:36 am

160322

P1 Strength:
4 Sets
Goblet Squat x 4-6 reps w/5" pause in the bottom
Rest 30-60"
Straight arm plank with shoulders in er x 20-30"
Rest 30"
Tempo TRX Pullup x 8-10 @ 22X2
Rest 30"

P1 WOD:
6 Rds for Reps
30" alternating step ups
30" AMRAP Bent over row with plate
30" AMRAP Russian swings or alternating single leg deadlifts
90" rest

P2 Strength:
Front Squat
1 @ 85%
10 @ 55-65%
1 @ 85-95%
10@ 55-75%
1 @ 85-105%
***complete 10 band retractions, 20" half kneeling hip flexor stretch between sets focus on glut activation

P2 WOD:
6 Rounds for reps
30" AMRAP Box Jumps
30" AMRAP Pullups
30" AMRAP American Swings 55/35
90" rest