The Power House at Highland
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10:00 pm

161114

P1 Strength:
5 Sets
2-DB or Training Bar Hang Power Clean x 3-5 + Front Rack Reverse Lunge x 4-6/e leg
Rest 15-30"
Straight arm plank x 30-60"
Rest 90"

P2 Strength:
5 Sets
Hang Power Clean x 3 + Front Rack Reverse Lunge x 6/6
Rest 15-30"
Handstand hold 30-60"
Rest 90"

P1 WOD:
5 RFT
15 cal sprint AB/Row/Stairs or run to Bayard -> Hartford -> Powerhouse
10 Wall ball @8-14
5/5 Updownbox step-ups @12-18"
Rest 60"

P2 WOD:

5 RFT
15 cal sprint AB/Row/Stairs or run to Bayard -> Hartford -> Powerhouse
10 Wall ball @20
5 Burpee box jump @24"
Rest 60"


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8:28 am

161112

P1 Strength:
EMOM 12'
1- DB Thruster 5 -10
2 - Banded chop 1/2 kneeling x 5-7
https://www.youtube.com/watch?v=VWXSj8XUwdo

P2 Strength:
EMOM 12'
1- BB Thruster x 3-5
2 - Banded chop 1/2 kneeling x 5-7
https://www.youtube.com/watch?v=VWXSj8XUwdo

P1 WOD:
PARTNER WOD // [4x] complete 20 cal AB, Stairs, or Niles and back while partner works
Lunges x down and back (25lb mb or less)
TRX Row x 20
MB slams x 15 (10)

P2 WOD:
PARTNER WOD // [4x] complete 20 cal AB, row, stairs, or run to Niles while partner works
Lunges x down and back (45s/35s)
Chest to bar pullups x 10
MB Slams x 15 (20+)