WOD

FRONT SQUAT 3x5

10 minute break

5 ROUNDS

BACK SQUAT (body weight) x 10
SPRINT x 200m
MED BALL SIT-UP x 15


Will - 255 12:43 Les - 105 16:04 * 105lbs

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WOD

MAX / REST / MAX

3 min work / 3 min rest x 4 rounds
SNATCH @ 70% OF TWO REP MAX

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REST DAY

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WOD

DEAD LIFT = 5 x 3

30 - 20 - 10

- THRUSTER @ 40%
- BURPEE

KT = 19:08 @ 135#
MARCIE = 16:43 @ 55#

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WOD

OVERHEAD SQUAT = 3 x 5

10 minute rest

3 ROUNDS

KETTLEBELL SQUAT SNATCH 44/26
30 sec. rest
PULL-UP
30 sec. rest
BALL SLAM BOX JUMP
30 sec rest
DOUBLES
(one minute max effort each exercise.)

RYAN
195, 200, 200

LES AND VAL
105, 105, 105


Yes....that's Keith caught in the rain storm doing his doubles!!!!! hahaha!!!!

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REST DAY

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WOD

2 ROUNDS

200 meter waiters walk 70/45 lbs
muscle up x 7
heavy bag cleans 150/70 lbs x 3
handstand push-ups x 7
pulley pulls 90/70 lbs x 3

Ryan = 9:32
Les = 29:00

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WOD

CLEAN = 6 x 2

10 minute rest

10 ROUNDS
HANG POWER CLEAN @ 60%
GHD SIT-UP

Ryan = 205 ,205, 205, 205, 205, 205
12:48 @ 125lbs

Les = 105, 105, 105, 105, 105, 105
9:30 @ 65 lbs ( ab mat )

WOD

BOX SQUAT - 3x5
PUSH JERK - 4x2

10 minute rest

TABATA
push press 45/25 / pull-up squat / push-up

(sequence goes as follows = do 20 sec. push press, rest 10 sec. Do 20 sec. pull-up, rest 10 sec. Eight times. Then drop down to squat/ push-up and do same for eight rounds. 32 intervals total of each exercise.)

Ryan
box squat = 185, 185, 185
push jerk = 185, 195, 205, 225
push press/pull-up = 17/10 (all rounds)

squat/push-up = 17/15 (all rounds....14 push-ups last round)

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|REST DAY

WOD

DEAD LIFT - 5 x 3

ten minute break

ROW - 2000 METERS

Les - dead lift - 230. Row= 8:05
Ryan - dead lift - 305. Row = 7:21

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OK guys......the time has finally come for us to upgrade to a new building!! The staff here at The Compound are very excited. So, what does this mean to our members? It means a much larger facility to accommodate multiple classes at a time. The facility's address is 905 Live Oak Drive. It is only about 7 minutes drive from our current location. If you have any questions please see your trainer. We plan to make the move within the next month so keep your eyes on the white board for the latest info!!!

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