The Power House at Highland
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7:02 am

141010 WOD P1&P2


P1
A.
Four sets of:
Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
10 Kettlebell Swings
10 Sit-Ups


P2
A.
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets. first set should be about 60% and then increase from there. 

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Ground to Overhead (135/95 lbs)
6 Toes to Bar


C. 3-4 sets : 10 weighted db lunges 5 per leg, 30 xmen 


D. Foam roll 4-5'

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7:11 am

WOD 141008 P1&P2


P1
A.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x8-10 reps @ 2011
Rest 45 seconds
Waiter Walk x 25-yard each arm (using a bumper plate, walk down and back the length of the front space with a straight arm holding the plate up overhead)
Rest 45 seconds
Mountain Climbers x 30 reps

(Add a bosu for an extra challenge, black side up, hands on the ball)
Rest 45 seconds

B.
Four sets for max reps of push press
Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (Dumbbell or Barbell)

Rest 2 minutes between sets

P2
A.
Take 15 minutes to build to a heavy Push Jerk, use a rack if possible 

B.
Four sets for max reps of push press
Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (115/75 lbs)

Rest 2 minutes between sets

***the weight on the bar for this part should be 50% or less of the best weight achieved in part A

C.  3 sets 25-35 abmat sit-ups, 10-15 back extensions 


D. T-spine windmill 1-2' per side, t-spine foam roll or peanut smash 2'

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