The Power House at Highland
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10:29 pm

160801

P1 Strength:
EMOM 20'
1- Front or Goblet Squat x 4-6
2- Flexed arm hang x 20-40" or trx pullups x 30" max effort
3- PB forearm plank x 20"
4- Rest

P2 Strength:
Back Squat (High bar or box squat)
10 sets of 2
***work to a max, if you reach a heavy 2 before the 10 sets are up, back of 10-15% and work on speed the rest of the way. rest should be 60"-3'

P1 WOD:
Single arm farmer's walk 100ft R hand
30 shoulder taps (15/15)
Single arm farmer's walk L Hand 100ft
30 step ups (15/15)
Single arm farmer's walk 100ft R hand

P2 WOD:
100ft farmer walk 2-kb's 55/35#
15 burpee deadlifts w/ kb's
100ft farmer walk 2-kb's 55/35#
alternating kb step ups 30 (15/15) hold one kb only in goblet position
100ft farmer walk 2-kb's 55/35#

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9:08 am

160730

P1 Strength:
EMOM 20'
1- Rocket Jumps or step ups x 3-5 per leg
2- ballslam x 6 (explosiveness focus)
3- Wallball x 12 (focus on depth, height of ball, load or all three)
4- Pushups x 6-12 (use assistance in the form of bands or elevation)
5- Hollow hold x 20-40"

P2 Strength:
EMOM 20'
1- Broad Jump Continuous x 3
2- ballslam 35# x 6 (explosiveness focus)
3- wallball x 12 (heavy)
4- pushups x 24
5- Hollow hold x 20-40"

P1 WOD:

P1 100%
For Time
40 Step Ups, alternating (weighted optional)
30 MB Squat Cleans

P2 WOD:
P2 100%
http://games.crossfit.com/workouts/games
For time
40 Box Jump Overs
30 MB Squat Cleans 50/35