Thursday 4.26.12


Why I train at The Compound

Strength:  Overhead Squat 3-3-3-3-3

Conditioning: Alternating between movements:
- 10-9-8-7-6-5-4-3-2-1 reps of: Overhead Squat (65% of today's heaviest set)
- 20-18-16-14-12-10-8-6-4-2 reps of: Box Jumps (24/20")

Post weights and times to comments.
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10 comments:

  1. BrookeThursday, April 26, 2012 6:02:00 AM

    SWOD: 75, 85, 95, 105, 115 x3. 125 x1 (almost 2)

    Metcon: 16:17 @75lbs, 20in box

    ReplyDelete
  2. JennaThursday, April 26, 2012 10:30:00 AM

    SWOD: 122x3
    Metcon: 14:44 @ 80lbs

    ReplyDelete
  3. AmberThursday, April 26, 2012 10:37:00 AM

    100x3

    14:57 @ 65lb

    ReplyDelete
  4. STEVE ELThursday, April 26, 2012 10:41:00 AM

    SWOD = 145 x 3

    METCON = 15:05 @ 90lbs

    ReplyDelete
  5. AlanThursday, April 26, 2012 11:19:00 AM

    Swod 195x3
    Met 25:24 @ 135 I think I lost count and did a round or two twice. That one wrecked me.

    ReplyDelete
  6. MichelleThursday, April 26, 2012 5:31:00 PM

    SOWD: 55 x 5 x 3
    Metcon: 18:45, 35#

    ReplyDelete
  7. StefanThursday, April 26, 2012 5:34:00 PM

    SWOD: 175x3
    Metcon: 11:25 @ 115

    ReplyDelete
  8. JamieFriday, April 27, 2012 7:55:00 AM

    SWOD: 55x5x3
    Metcon: 16:18, 35#

    ReplyDelete
  9. SteffanieFriday, April 27, 2012 9:31:00 AM

    Swod: 100x3 (pr)
    Metcon: 17:13 @ 65#...struggled with the box jumps :(

    ReplyDelete
  10. Melissa MurphyFriday, April 27, 2012 11:45:00 PM

    Back squats
    Overhead squats
    Metcon: 22:10 75# 24in box!!!

    ReplyDelete

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