Wednesday 6.20.12

One of our original Compound members, Dave Adams, has his business website up and running, Blueridge Consulting.  Many people forget that accuracy is an aspect of fitness.  Dave has certainly improved my shooting accuracy, when I first arrived at the Sheriff's Office I was a mediocre shooter at best, so he really knows his stuff.  Check out his website if your interesting in improving your shooting or hit Kyle and I up if you want to go do some recreational shooting sometime!
Strength:  Muscle Up.  Spend 15 minutes working on any variation of the Muscle Up

Conditioning: For Time:
- Run 800 meters
- 100 Double Unders
- 35 Burpees

Post weights and times to comments.

12 comments:

  1. Compound shooting range outing who wants to go!!!

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    Replies
    1. haven't shot in years...lets do it!!

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    2. Im down...that is, if its alright that a chic comes out to play too!

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  2. Right arm was hurt so:
    Backsquat, 135X3,185X3,225X3
    Metcon:Ran 800m,100 knee jumps, 35 air squats, and 35 push up

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  3. OHS Practice to 3x100

    One jumping/box aided MU

    Metcon 12:01 Rx

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  4. SWOD: ring dips, practiced transitions w/ band.
    Metcon: 800M in 4:19(PR), 12:35 total.

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  5. Swod: practiced muscle ups from knees, ring dips
    Metcon: 13:57 with singles

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  6. SWOD: Did cleans, 90# 1rm
    Metcon: 14:37 subbed 400 SU

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  7. Swod: Practiced stringing muscle ups together
    Metcon: 10:15 Rx'd (70 double under PR)

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  8. Home workout: 3 rounds of 800m run, 100 double unders....about 22ish minutes. Kept messing up the DU

    50 push ups at the end

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  9. Metcon: 11:27 as rx'd (my double unders sucked and I was super winded when I started the burpees)

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