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Today is The Compound's birthday celebration! We hope to see you all out for our b-day WOD and BBQ! Remember the gym opens at 9:30 and the first heat starts at 10:00am. We've come a long way in the first year, and so have each of you. So come out and let's celebrate it together!
Warm Up: Get some reps in on each of the lifts in the metcon.
Metcon: "Fight Gone Bad"
In this workout you move from each of five stations
after a minute. This is a five-minute round from which a one-minute
break is allowed before repeating. We will do three rounds. The stations
are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Compare to 9.18.10. Check the comments section from that date for the previous times and weights you used. Use that info to either move up in weight or beat the rep count.
Post scores to the comments section! bc
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Compare to 9.18.10. Check the comments section from that date for the previous times and weights you used. Use that info to either move up in weight or beat the rep count.
Post scores to the comments section! bc
323 RX.
ReplyDeleteWhat an awesome birthday party. And those were some seriously awesome numbers put up by Craig, Kyle, Holly, Steffanie and a bunch of others I'm sure I forgot to name. Looking forward to the next year guys!
342 Rx'd.
ReplyDeleteI think my rounds were 136, 110, and 94.
Awesome job everyone, thanks for the push Ryan!
FGB..rx'd 233
ReplyDelete78 rep/cal. rounds. What fun morning!
FGB 225 Rx
ReplyDeleteGreat job coaches
Thanks
FGB: 217
ReplyDeleteFGB: 232 as RX'd
ReplyDeleteHad such a great time with everybody. You Guys and Gals of the Compound are an amazing group of athletes! Looking forward to the years to come.
"Fight Gone Bad"
ReplyDelete1. Wall-ball: 14 pound ball, 10 ft target
2. Sumo deadlift high-pull: 45 pounds
3. Step ups: 20" box
4. Push-press: 45 pounds
5. Row: calories
92+92+86=270