WOD

A.M.R.A.P  x  15

WALKING LUNGES FRONT RACK  135/95  x  10

PULL-UPS  x  10

WOD


ROW  x  2000 METERS

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WOD


DEADLIFT  =  1 - 1 - 1 - 1 - 1


A.M.R.A.P  x  7 MINUTES


WALL BALL  x  5
JUMPING SQUAT  x  10
PUSH PRESS  75/50  x  15

ALRIGHT GUYS WE NOW HAVE AN UPDATED SCHEDULE FOR THE WEDNESDAY OPEN GYM CLASSES. THE FIRST PART OF THE CLASS WILL BE A SKILL / TECHNIQUE DRILL. EVERYONE IS REQUIRED TO PARTICIPATE IN THIS. THE REMAINDER OF THE CLASS WE WILL HAVE A NAMED WOD FOR YOU TO DO. THIS WILL BE A GREAT OPPORTUNITY FOR YOU TO TEST AND RECORD YOUR PROGRESS AS THESE ARE THE FEW WODS THAT YOU WILL ACTUALLY DO AGAIN IN THE FUTURE. BRING A NOTEBOOK TO KEEP TRACK AND WE LOOK FORWARD TO SEEING EVERYONE AT THE COMPOUND!!!

 

 

SKILL  =  OVERHEAD SQUAT

 

 

WOD

 

 

"Hammer"
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups

Rest 90 seconds



Post time of each round to comments.




U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
 

FRONT SQUAT  =  1 - 1 - 1 - 1 - 1

 7 ROUNDS

WALL BALL  x  7

PULL-UP  x  7

FRONT SQUAT  135/95  x  7

WOD

7 ROUNDS


DEADLIFT  185/130  x  15
DOUBLES  x  30

JUST A QUICK REMINDER TO EVERYONE THAT THE COMPOUND WILL BE CLOSED THIS SATURDAY OCTOBER 22ND FOR THE TOUGH MUDDER. WE HAVE A HUGE TEAM PARTICIPATING IN THIS EVENT, AS WELL AS ALL OF OUR STAFF. SORRY FOR THE INCONVENIENCE AND STAND BY FOR SOME COOL RACE PICTURES!!!! SEE YOU GUYS ON MONDAY.

ALRIGHT GUYS WE NOW HAVE AN UPDATED SCHEDULE FOR THE WEDNESDAY OPEN GYM CLASSES. THE FIRST PART OF THE CLASS WILL BE A SKILL / TECHNIQUE DRILL. EVERYONE IS REQUIRED TO PARTICIPATE IN THIS. THE REMAINDER OF THE CLASS WE WILL HAVE A NAMED WOD FOR YOU TO DO. THIS WILL BE A GREAT OPPORTUNITY FOR YOU TO TEST AND RECORD YOUR PROGRESS AS THESE ARE THE FEW WODS THAT YOU WILL ACTUALLY DO AGAIN IN THE FUTURE. BRING A NOTEBOOK TO KEEP TRACK AND WE LOOK FORWARD TO SEEING EVERYONE AT THE COMPOUND!!!

SKILL  =  CONCEPT 2 ROWER

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

Post time to comments.

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

A.M.R.A.P  x  15


PLYO PUSH-UP  x  15
HURDLES  x  30
ROPE CLIMB  x  3
WEIGHTED RING DIPS  25/15  x  10

This weekend marks the start of our last Boot Camp this year and what a successful turn out!!!! We had an amazing group of Fitness Boot Camp Participants. After getting their nutrition class they breezed through the fitness test like champs!! We can't wait to see their transformation after the 4 week Boot Camp!!
The Compound would also like to thank all of our members who volunteered their time this weekend to help out with the Boot Camp. You guys and gals are awesome and you really make The Compound Family what it is. THANKS!!!!

WOD

3 ROUNDS

DEADLIFT  225/155  x  10

PULL-UP  x  20

BOX JUMP  x  30

*****     ADVENTURE RACE   ADVENTURE RACE   ADVENTURE RACE     *****

THE COMPOUND WISHES BEN KONGESOR AND RYAN ALLDAY GOOD LUCK ON THEIR RACE THIS WEEKEND! THIS IS ONE OF THE TOUGHEST RACES OUT THERE.....PERIOD!!! YOU GUYS GO KICK SOME ASS AND BE SURE TO BRING BACK SOME GOOD PICTURES OF YOUR ADVENTURE!!!!

Hello Odyssey Fall Finale 24 Hour and Sprint Competitors!!!!

I hope you are ready for a great time in the beautiful Blue Ridge Mountains!

There are 21 teams in the Odyssey Fall Finale 24 HR, from 7 states (Washington DC, Maryland, Missouri, North Carolina, New Jersey, Ohio, and Virginia ) that will experience paddling class I and II whitewater, mountain bike miles of fire road and trek orienteer in some challenging terrain.

The 24hr race course is between 70-100 miles or longer depending on route choice and navigation skills. Extra miles are free of charge! The total elevation change is over 14,000ft, if you do all the optional points. Teams will be plotting their own points using an Universal Transverse Mercator (UTM) grid system.

The break down for the event is:

Whitewater Canoeing with bikes – 10-15 miles

Mountain Biking- 30-40 miles- mostly dirt and gravel road

Trekking-10-15 miles- mostly double track and single track trails and off trail bushwhacking

Navigation with map and compass at all times!

Teams will have to get all the mandatory checkpoints in order to remain official and ranked. The optional checkpoints will make the course longer but the more optional checkpoints you have the higher your ranking, if you make it across the finish line be for the official race finish. 

Teams will be paddling with their bikes in their boats. I would practice taking the bikes apart all the way down and on as quickly as possible. Be sure to bring ropes or straps to tie your bikes in the boats.  Some, if not, most teams will be paddling in the dark at some point. The 24 hr event will also have a river crossing at some point during the event. You will get wet from head to toe.

We wish you safe travels and thank you for supporting Odyssey Adventure Racing and the sport of adventure racing.

Ronny Angell and the Odyssey Race Staff

 

 

*****     BOOT CAMP   BOOT CAMP   BOOT CAMP     *****


DON'T FORGET THIS SATURDAY IS OUR LAST BOOT CAMP OF THE YEAR!!!! COME ON OUT AND SUPPORT THE NEW BOOT CAMPERS AS THEY EMBARK ON THEIR AMAZING JOURNEY TO BETTER HEALTH AND FITNESS!!! 
OUR SATURDAY CLASS AT 10 AM WILL BE CANCELED DUE TO BOOT CAMP FIT TEST.