The Power House at Highland
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10:00 pm

161024

P1 Strength:
9' EMOM
1- Sumo KB DL 8-12, 6-10, 3-5 (sub single leg for low back restriction in sets of 3-5/e)
2- Seated wall slides x 10
3- Single Arm TRX Pullup x 10/10

16' EMOM
1- Sumo deadlift x 3-5
2- Thoracic Bridge x 2/2
3- Hollow Rock 3 x 45"
4- arch hold x 30-45"
***sub bent over single arm row x 6/6 for low back restriction for sumo deadlift

P2 Strength:
9' EMOM
1- Sumo DL 50% x 10, 70% x 5, 80% x 1
2- TRX Reverse Flys x 5 slow eccentric
3- 1-Arm DB Row x 6/6 focus on posture

16' EMOM
1- Sumo DL 4x3 83%, 86.5%, 89.5%, 92.5%
2- Rope or Fat Grip Chin-up 3 x MAX
3- Hollow Rock 3 x 45"
4- rest

P1 WOD:
Mono - Intervals
3x1' on 1' off
***choose stairs, row, or bike and stick with it

P2 WOD:
Wingate Test (MAX EFFORT)
3x30" Sprint - Assault bike if available
up to 90" rest

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8:36 am

161023

P1 Strength:
16' EMOM
1- Alternating Single leg squat to box x 6-10
2- Single arm OH Squat x 3-5 per arm (scale to single arm front squat)
3- 60" max wallball (use target for consistent depth on squat)
4- rest

P2:
16' EMOM
1- Alternating Pistol x 6-10
2- Single arm OH Squat x 3-5 per arm
3- 60" max wallball
4- rest

P1 WOD:
20' AMRAP
300 Single unders
15 split squats per leg
30" swimmers
15" side plank per side

P2 WOD:
https://crossfit.com/workout/2016/09/25#/comments
20' AMRAP
100 DU
100ft of walking lunges or 15 per leg alternating reverse