Compound Fitness

Low Bar Back Squat: 1x5 @ 70%, 1x5 @ 80%, 1x2 @ 85%, 1x1 90%, 1x1 100%  *Rest 2-3 minutes between sets 

Check-out:

AMRAP in 5 minutes double unders

AMRAP in 4 minutes kb swings (53/35 lbs.)

AMRAP in 3 mintues toes-to-bar

Results

High Bar Back Squat: 1x4 @ 70%, 1x4 @ 75%, 1x4 @ 80%, 1x4 85%  *Rest 2-3 minutes between sets

5 rounds for total reps:

1 minute max reps of OHS (95/65 lbs.)

30 seconds rest

1 minute max reps of ring dips

30 seconds reps

Results

 

2/10/2012 WOD:

AMRAP in 15 minutes

7 push press (135/95 lbs.)

10 OHS (135/95 lbs.)

15 GHD sit-ups

Results

AMRAP in 12 minutes:

12 box jumps (24"/20")

9 thrusters (95/65 lbs.)

6 bar-facing burpees

Results

"Tabata This"

1. Row (calories)

2. Squats

3. Pull-ups

4. Push-ups

5. Sit-ups

Results

Tabata Intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. Bam. 

5 rounds for time:

400 meter run

21 deadlifts (185/135 lbs.)

Results

 

For Time:

30 HSPUs

40 pull-ups

50 kb swings (53/35 lbs.)

60 sit-ups

70 burpees

Results

7 rounds for time:

7 front squats (165/110 lbs.)

7 chest-to-bar pull-ups

Results

1/31/2012 WOD

EMOTM for 10 minutes: 2 snatches

2 minute rest

3 rounds:

1 minute max rep GHD sit-ups

1 minute max rep ring push-ups

1 minute rest

Results

For Time:

50 back squats (75/55 lbs.)

25 pull-ups

40 back squats

20 pull-ups

30 back squats

15 pull-ups

20 back squats

10 pull-ups

10 back squats

5 pull-ups

Results

3 rounds for time:

11 thrusters (115/75 lbs.)

23 burpees

29 kb swings (53/35 lbs.) ** Rx+ = 39 kb swings

Results

Split Snatch 1-1-1-1-1-1-1

Results 

1/17/2012 WOD:

5 rounds for time:

5 HSPUs

12 chest-to-bar pull-ups

16 kb swings (53/35 lbs.)

Results