The Power House at Highland
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10:00 pm

170130

P1 Strength:
3 Sets of 10
Squat Clean Thruster
Rest 1'30" between sets

P2 Strength:
3 Sets of 10
Squat Clean Thruster
Rest 1'30" between sets
135/95#

P1 WOD:
3 RFT
15 / 12 Cal Row
60" Plank
Rest 3'
3RFT
50 ft sled pull fwd
50ft sled pull bkwd
20 Wallball

P2 WOD:
3RFT
20 cal row
60" handstand hold
Rest 3'
3RFT
50 ft sled pull fwd (180#/135#)
50ft sled pull bkwd
20 Wallball 24/16

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7:35 am

170129

P1 Strength:
EMOM 15'
1- Banded OH Squat x 6-8
2- Box Jump x 6-8 or weighted step up x 3-4 per leg
3- Deadbug 30"

P2 Strength:
15' to find a max
3 RM OH Squat
2 RM Box Jump
***alternate between the two movements increasing load and height until the daily max is determined, NO MISSES

P1 WOD:
7 min amrap
7/7 DB Snatch
7/7 Mountain Clmbers
Rest 3'
7 min Amrap
18 Situps
54 Single Unders or 9 Calories

P2 WOD:
7 min Amrap
7 PowerSnatch 95/65
7 Burpees
Rest 3 Minutes
7 min Amrap
18 Situps
27 Double Unders