The Power House at Highland
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10:00 pm

160916

*Read at your own peril. Come to class. You will be glad.

P1 Strength:
EMOM 9-12'
1- OH Squat x 3-5
2- DB Squat Clean Thruster x 3-5
3-Single leg box squat or skater squat x 2-4 per leg

P2 Strength:
EMOM 9-12'
1- OH Squat x 3-5
2- DB Burpee Squat Clean Thruster x 3-5
3- Pistol Squat x 2-4 per leg

P1 WOD:
P1 "32"
1000m row or 1.5 mile bike
32 Squat Clean Thrusters
32 Jumping Pullups
32 (16/16) Split Squats
32 DB or Upside down kb strict press
32 OH or Goblet Squats
1000m row or 1.5 mile bike

P2 WOD:
"32"
1 Mile Run
32 Dumbbell Burpee Squat Clean Thrusters 35/20#
32 Chest to Bar Pullups
32 Pistols
32 Strict Press 95/65#
32 OH Squats 95/65#
1 Mile Run

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6:32 am

160915

P1 Strength:
10-12 Sets
2-4 Pushups or Assisted Pushups
20" russian swing or banded pull throughs for low back restriction
Rest 20-30" after each set

P2 Strength:
10-12 Sets
2-4 Ring or Bar Dips
20" Russian KB Swing
Rest 20-30" after each set

P1 WOD:
AMRAP 6'
12 K2E
12 ballslams
12 Box Jumps 30" 

P2 WOD:
AMRAP 6'
12 T2B
12 ballslams 35/25#
12 Box Jumps 30"

0 Comments
6:32 am

160915

P1 Strength:
10-12 Sets
2-4 Pushups or Assisted Pushups
20" russian swing or banded pull throughs for low back restriction
Rest 20-30" after each set

P2 Strength:
10-12 Sets
2-4 Ring or Bar Dips
20" Russian KB Swing
Rest 20-30" after each set

P1 WOD:
AMRAP 6'
12 K2E
12 ballslams
12 Box Jumps 30" 

P2 WOD:
AMRAP 6'
12 T2B
12 ballslams 35/25#
12 Box Jumps 30"