The Power House at Highland
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10:00 pm

160921

P1 Strength:
15' to complete the following
50 Pushups or DB Chest Press in sets of 8-12
50 Single leg box squats or split squats (25/25)
2' Hollow hold

P2 Strength:
15' to complete the following
50 dips
50 pistols (25/25)
100 hollow rocks
***use the time to make the quality and difficulty of each movment as high as possible rather than racing through it as fast as one can

P1 WOD;
600m row or 100 backwards single unders + 100 alternating singles + 100 singles
50 Alternating DB Snatches or clean and push press in any order
400m row or run
30 DB Snatches or clean and push press in any order
200m row or 25 r leg 25 l leg 100 alternating singles
For time
20' time cap

P2 WOD:
150 Double Unders
60 DB Snatches Alternating Arms 55/35
100 Double Unders
40 DB Snatches Alternating Arms
50 Double Unders
For time
20' time cap

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5:57 am

160920

P1 Strength:
15' EMOM
1- 4-8 DB or BB Hang Cleans (goal is to get heavy enough that weight requires hip extension or practice vertical hip extension at light weight)
2- banded or trx pullups x 8-12
3- 20" hollow body

P2 Strength:
15' EMOM
1- 5 TnG Power Cleans (from 6" pads, lower last rep)
2- 30" max pullups
3- 20" hollow body
***pullups can be kipping, butterfly or strict depending on priority

P1 & 2:
6-8 x 250m Row
1' rest between efforts
goal is to maintain a pace that is 5-10" faster than 500m pr pace
20' time cap