Memorial Day WOD

"Kalsu"

135/95# Thruster X 100
...
*At the top of each minute, stop and do 5 burpees*

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Robert James Kalsu (April 13, 1945 - July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the '68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

REST DAY

We hope everyone had a wonderful holiday weekend!!!
Get plenty of rest.....next week is gonna be rough!!!

Check out our Unconventional Saturday WOD

Every Saturday here at The Compound we conduct an Unconventional Workout. This workout is free to anyone who wants to participate....member or not!!!! So come on down and join us for some fun!!!

WOD

"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

WOD

Thruster 3 X 5

10 minute rest

3 Rounds:

- 1/4 BW DB Squat Clean Thruster X 10
- 53/35# KB Swing X 15
- Clapping Push-Up X 20

WOD

Double-Unders X 2:00
Sit-Ups X 2:00
Rest X 1:00
...DU X 1:30
SU X 1:30
Rest X :45
DU X 1:00
SU X 1:00
Rest X :30
DU X :30
SU X :30

WOD

Snatch 6 X 2

10 MINUTE REST

AMRAP = 12:00

95/65# Hang Snatch X 7
Push-Up X 14

WOD

Back Squat 3 X 5

10 minute rest

3 Rounds:

- 1-Legged Box Jump x 7 ea.
- Burpee X 15
- 135/95# Lunge X 7 Ea.

REST DAY

|

WOD

TIRE FLIP x 20m

TIRE DRAG x 20m

CLEAN & PRESS x 1,1,1

FARMERS WALK x 40m

HEAVY BAG CLEAN x 3

DEADLIFT x 3,2,1

CHAIN DRAG x 20m

WOD

"McGhee"

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

WOD

SNATCH 6 X 2

10 minute rest


4 ROUNDS

5 CYCLES of

SNATCH GRIP DEADLIFT

HANG POWER SNATCH

OVERHEAD SQUAT

BACK SQUAT

SNATCH PUSH PRESS

WOD

STANDING BROAD JUMP x 10

BURPEE x 25

STNADING BROAD JUMP x 10

SQUAT x 75

STANDING BROAD JUMP x 10

DOUBLES x 125

|