The Power House at Highland
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10:06 pm

160711

P1 Strength:
3-4 Sets
Sumo stance banded good morning or sumo kb deadlift x 10
Rest 30-60"
Pushup or Dip x 3-5 working in a way that challenges stability/strength (trx, parrallete, ring)
Rest 30-60"

P2 Strength:
Sumo Deadlift
5 x 40%
5 x 50%
5 x 60%
***between sets complete 4 x 3-5 dips working in a way that challenges strength/stability

P1 WOD:
P1 Running Randy
40 DB Power Snatches (20 per person, 10 per side, one person can work at a time)
Both partners run 400m or row 400m or bike 20 cal
3 Rounds for time

P2 WOD:
Running Randy
50 Power Snatches (25 per person anyhow) 75/55
Both partners run 400m
3 Rounds for time

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6:59 am

160710

P1 & 2 Strength:
EMOM 20'
1- Push Press 10-8-6-4-4
2- Single leg deadlift contraleteral, 2-kb's or barbell x 4/4
3- Wall walk x 2-3 or Handstand Walk x 50'
4- Rest or slow grasshopper x 30"

P1 WOD:
AMRAP 7'
7/7 Shoulder taps
7/7 X-Men
7/7 Step Ups

P2 WOD:
AMRAP 7'
7 Push Press 75/55
7 Toes to Bar
7 Burpees