Monday 1.07.13

Strength: Hang Power Clean 3-3-3-1-1-1

Conditioning: 3 Rounds for Time:
- 30 Air Squats
- 7 Ring Dips
- 10 Hang Power Cleans @ 50-60% today's top weight

Post weights and times to comments.


The Compound's Nutrition Challenge starts today!

Nutrition Challenge Rules:

- $40 buy-in Click HERE to pay and sign up under "Series & Memberships, choose Nutrition Challenge!
- 9 weeks in duration (technically 1/7 – 3/2)
- Come and take pictures today (contact me if you can't make it and we'll work something out).
- First 4 weeks of food logs must be turned in regularly (EVERYTHING eaten must be documented, but how well you do will not affect judging, so do not feel guilty about writing foods that aren't quite prescribed) . That being said, we need to stay in the realm of “Primal/Paleo” with regards to supplements and things other than food. If you are unsure if a supplement/drug is okay – ask us!
- Pictures must be taken at the gym. Ask a coach to take your photo. If no coach is available, please set up a time with one of them ASAP
- The 1st place winner will be judged purely on “before” and “after” photos taken Winners will be given prize money from the “buy-in” but everyone who makes it to the end is a winner if they continue to the end!
- The same clothes must be worn for each set of photos (no requirements on what to ‘show’ here, but generally the more shown-the better!)
- Internet resources, handouts, mentors, etc will be on hand to help you succeed!
- Even if you aren't participating in this Challenge, feel free to join our Compound Nutrition Facebook Group by clicking HERE
- Log your food intake on our Google Groups HERE


  1. SWOD: 120 x3 (working on hitting triple ext)

    Mercon: 7:08 @ 75

  2. 205x1 hpc

    Nasty Girls: 13:34 (took 2 mins trying to get the 21st mu, couldnt do it!)

    so minus one mu

  3. SWOD: 55-65-75-80-85-fail-80

    WOD: used 45# for cleans but Kyle said use 55# next time. Can't remember my time....7 something, I think, but I'm at work now and don't have my book

  4. Swod: 120x1
    metcon: 5:35 @ 75#, skinny band, 2 loops 1 knee

  5. SWOD: 135x3, 150x1 (alot easier than last week)
    Conditioning: 8:34?? @ 95lbs and rxd ring dips

  6. SWOD 140x1
    Metcon 12:09 95# RD w/band

  7. Swod: 110x1
    Wod: 5:56 55# banded ring dips