The Power House at Highland
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10:00 pm

160427

P1 Strength:
5 sets of
1 or 2 KB Box Squat x 10-10-7-7-5
Rest 30"
R Arm 100ft carry
Rest 30"
L arm 100 ft carry
Rest 30"

P2 Strength:
5 sets of:
Front Rack Box Squat or 2-KB Box Squat x 10-7-5-3-3
Rest 60 seconds
Double-Kettlebell Overhead Carry x 100 feet
Rest 45 seconds

P1 WOD:
AMRAP 12'
250m row
20 wallball

P2 WOD:
AMRAP 12'
250m row
20 Wall Ball Shots




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9:02 am

160426

P1 Strength:
4 Sets
Half kneeling KB Press to windmill x 5/5-5/5-3/3-3/3
Rest 30-45"
TRX or Ring Pushup x 6-8
Rest 30-45"
Physioball lying opposites x 5/5
Rest 30-45"

P2 Strength:
7 Sets
Hang Power Clean x 5-5-4-4-3-2-2
Rest 30-45"
Ring or Bar Dips x 4-6
Rest 60"

P1 WOD:
9' AMRAP
50 ft Bear Crawl
3/3 1/2 TGU

P2 WOD:
9' AMRAP
50 ft Bear Crawl
1/1 TGU