The Power House at Highland
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10:00 pm

161020

P1 Strength:
5 Rounds
KB Sumo Deadlift x 5-10 or Banded Good Morning x 20
Assisted Chinup x 5 or TRX Pullup x 8-12 @ 31X1
Arch hold x 45"

P2 Strength:
5 Rounds
20 Russian KB Swings
3-5 Bar muscle ups or Jumping Bar Muscle Ups
Rest 90"

P1 WOD:
27-21-15
Airsquats
Abmat Situp
Calories row or TRX Pullups

P2 WOD:
27-21-15 for time
Airsquats
Weighted feet anchored situp 45/25#
Pullups

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5:59 am

161019

P1 strength:
EMOM 15'
1- 3 DB Clean + 2 DB Push Press
2- Lateral lunges x 6-8/e
3- Handstand hold at wall, crow pose, or prone hollow body x 20-40"" "

P2 strength:
Every 90" for 10 sets (15' total)
2 Thrusters + 1 Split Jerk

P1 WOD:
12' AMRAP
Flex Arm Hang 30"" min 90" Max
12 Thrusters DB
9 Abstrap hanging knee raises or knees to elbows
6 DB over burpees

P2 WOD:
12' AMRAP
Flex Arm Hang 30" min 90" Max
12 Thrusters @ 115/75
9 Toes to bar
6 Bar over Burpees
"***For flexed arm hang Hold as long as possible, accumulate if <30"""