The Power House at Highland
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10:00 pm

161030

P1 Strength:

EMOM 15'
1- Upside down or goblet grip kb press in split stance 8/8, 8/8, 6/6, 6/6, 4/4 x 3
2- Waiter walk w/ plate x 100ft/arm
3- donkey kick, fire hydrant, neutral spine drill with band above knees and pvc behind back x 15/e

P2 Strength:
EMOM 14'
1- DB Seesaw press x 8/8, 8/8, 6/6, 6/6, 4/4 x 3
2- American Swing x 15

P1 WOD:
"Pushing Helen"
3 Rounds for time
400m run or row
21/15 Wallball (should be unbroken for first two sets)
Alternating DB Bench on Foam Roller x 12/12

P2:
"Pushing Helen"
3 Rounds for time
400m run or row
21 wallball 20/14#
12 dips


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7:43 am

161029

P1 Strength:
EMOM 16'
1- Step up x 5/5
2- SL RDL x5/5
3- V-ups x40"
4- Swimmersx12

P2 Strength:
Every 90" for 10
Weighted Step-up
x5/5
Pullups x 4-6

P1 WOD:
Partner WOD ->
3x Sled Pull down and back // Partner in Front Plank
9x Up Downs// Partner rest while you work
15x Ball slams // 1 for 1

P2 WOD:
Four Rounds For Time / 16' cap
3x Sled Pull down and back // Partner in Front Plank
9x Burpees // Partner rest while you work
15x Ball slams // 1 for 1