The Power House at Highland
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10:37 pm

161111

P1 Strength:
EMOM 15'
1- Kettlebell sumo deadlift x 3-5 or banded pull through x 10-15
2- 1/2 kneeling upside down kb press x 5-7/e
3- single arm db bench on foam roller x 6-8/e
4- rest or swimmers x 12

P2 Strength:
EMOM 16' - 20'
1- Sumo Deadlift x 3-5 barbell
2- Box Jump x 3-5
3- DB Bench x 5-8
4- rest or swimmers x 12

P1 WOD:
"Tyler"
5 RFT
21 Sumo deadlift high pull kb
7 Pushups
30" hollow hold on box

P2 WOD:
https://www.youtube.com/watch?v=9E8-lQpg6P8
"Tyler"
5 Rounds for Time
21 Sumo Deadlift High Pull 95/65
7 Muscle ups
***scle 7 muscle ups to 7 ring dips and 7 strict pullups


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9:42 am

161110

P1 Strength:
10' EMOM
1- Single arm overhead split squat x 6-8 per side/ work to a heavy weight for last 2-4 sets
2- bird dog or banded bird dog x 4-6/e
https://www.youtube.com/watch?v=OwnZmiPfvPY

P2 Strength:
10' EMOM
Heaving Snatch Balance x 1-3
https://www.youtube.com/watch?v=VCYa3N9Qb4o
complete up to 3 reps on the minute for 10 minutes working on speed under the bar
if technique is solid, you can work on building up in load

P1 WOD:
"Row Little Nancy"
250m row
8 Banded Face Pull press to Y to OH Squat
T-Spine Bridge x 20"/e
15' AMRAP

P2 WOD:
"Row Little Nancy"
500m row
8 OH Squats 135/95#
15' AMRAP
***use 50% of snatch balance 1rm or 75% of 3RM