The Power House at Highland
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10:20 pm

160822

P1 Strength:
EMOM 20'
1- Single leg 4-6/e or hex bar deadlift x 8-12
2- Pushups x 8-12 or db floor press x 8-12
3- Straight arm plank x 30-45"
4- Rest

P2 Strength:
Deadlift
10-7-5-3-3-3
***work to a heavy triple
***touch and go with 3" negative (tempo 30X1)
***between sets complete db floor press x 8-12 or pushups x 15-20

P1 WOD:
21-15-9
Goblet or Front Squat
Jumping or TRX Pullups

P2 WOD:
Front Squat Fran
21-15-9
Front Squats
Pullups
95/65

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8:09 am

160821

P1 Strength:
20' EMOM
1- 1 or 2- KB Clean + 3-5 Front Squats
2- Pullups negatives or assisted x 3-5 or TRX x 8-12
3- Wallball x 12-15
4- Contralateral toe touch x 5/5

P2 Strength:
20' EMOM
1- Power Snatch + 3-5 OH Squat
2- Pullups weighted x 3-5
3- Wallball x 12-15
4- Contralateral toe touch x 5/5

P1 & 2 WOD:
50-40-30-20-10 Calories Rowing, Stairs or Airdyne
Rest 1' between each set