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

REST DAY |

WOD DEAD LIFT = 5 x 3 30 – 20 – 10 – THRUSTER @ 40%– BURPEE KT = 19:08 @ 135#MARCIE = 16:43 @ 55# |

WOD OVERHEAD SQUAT = 3 x 5 10 minute rest3 ROUNDS KETTLEBELL SQUAT SNATCH 44/2630 sec. restPULL-UP30 sec. restBALL SLAM BOX JUMP30 sec restDOUBLES(one minute max effort each exercise.) RYAN195, 200, 200 LES AND VAL105, 105, 105 Yes….that’s Keith caught in the rain storm doing his doubles!!!!! hahaha!!!! |

REST DAY |

WOD 2 ROUNDS 200 meter waiters walk 70/45 lbsmuscle up x 7heavy bag cleans 150/70 lbs x 3handstand push-ups x 7pulley pulls 90/70 lbs x 3 Ryan = 9:32Les = 29:00 |

| WOD CLEAN = 6 x 2 10 minute rest 10 ROUNDSHANG POWER CLEAN @ 60%GHD SIT-UP Ryan = 205 ,205, 205, 205, 205, 20512:48 @ 125lbs Les = 105, 105, 105, 105, 105, 1059:30 @ 65 lbs ( ab mat )

WOD BOX SQUAT – 3×5PUSH JERK – 4×2 10 minute rest TABATApush 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 […]

|REST DAY

WOD DEAD LIFT – 5 x 3 ten minute breakROW – 2000 METERS Les – dead lift – 230. Row= 8:05Ryan – dead lift – 305. Row = 7:21 |

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 […]

MAY BOOT CAMP INFO We have had an amazing response to our May 1st Boot Camp. In fact, we are full! Don’t be alarmed, the next Boot Camp will begin on May 29th and will only cost $99! If you or a friend or family member are interested in participating, please contact the Compound at […]