The Power House at Highland
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10:16 pm

160826

P1 Strength:
20" on : 10" off for as many rounds as possible...
12 ballslams
Hollow rock

P2 Strength:
30" Russian Swing : 30" rest x 8-10'

P1 WOD:
8-10 Rounds
1' of monostructural
15" rest
30" of db bench press or reverse plank
15" rest

P2 WOD:
https://www.crossfit.com/workout/2014/04/25#/comments
10 Rounds
1' of rowing
15" rest
30" of ring dips
15" rest

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10:14 pm

160825

P1 Strength:
10-12' EMOM
1- 4-6 Thrusters
2- Single leg rdl x 4/4

P2 Strength:
10-12' EMOM
2-4 BB Thrusters

P1 WOD:
5 Rounds for time
Plate oh alternating reverse lunge x 5/5
15 knees to chest w/ abstrap

P2 WOD:
5 rounds for time of:
135/95. barbell overhead alternating reverse lunge x 5/5
15 knees-to-elbows

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8:46 am

160824

P1 Strength:
3-5 Sets
TRX Pullup x 8-12 @ 31X1
Rest 30-60"
Reverse Plank Slider walk x 50'
https://www.youtube.com/watch?v=jrMgyikb8N4
Rest 30-60"
MB Candlestick to stand x 3-5
Rest 30-60" 

P2 Strength:
3-5 Sets
False Grip Ring Rows x 8-12 @ 31X1
Rest 30-60"
Ring dips x 3-5 @ 30X1
Rest 30-60"
Candlestick to single leg stand x 2/2 or alternating pistol x 45" AMRAP
Rest 30-60"

P1 WOD:
12' AMRAP
90 Single Unders
20 single leg box squats
10/10 shoulder taps

P2:
12' AMRAP
30 Double Unders
20 Pistols
10 Burpees