Tuesday 9.14.10

Bill and his K-9 Hondo competed in the South San Francisco K-9 Trail on Aug 21, 2010 and took 1st place in the novice division. His photos were also better than mine so I thought i'd showcase them here.

"Fight Gone Bad 5" is taking place on Sep 25, 2010 and we hope to have people from The Compound representing (get with Nicole if you are interested). So this week we will be focusing on all the movements of the workout and culminating with completing 'Fight Gone Bad' this Saturday.

SWOD: Shoulder Press 3-3-3-3-3

Metcon: 5 rounds for time.
-1:00 of Wall Ball 20/ 14 lbs to 10ft,
-1:00 of Burpees

For the SWOD, this is a strict press with absolutely no knee bending allowed. Work up to a heavy set of 3 or a 3 RM if you feel it. Remember to utilize "Active Shoulders" for the correct overhead position, meaning full scapular retraction and elevation into the ears with a slight forward torso lean.

For the Metcon, today's focus is Wall Ball. Pick a weight and a target and, after performing a full squat, push press that wall ball to its target. Don't be content with just getting close, actually hit the target you intend in order to count the rep. The ball should hit just above the stickers at 10' or 8' so that you can read "The Compound" beneath the ball each time. Oh ya, and I thought Burpees just for fun....6 count, no sprawls!

Post weights and reps to comments.