Day 1 – Mon 11.07.16

 In W.O.D.

Strength:  Back Squat 5-5-5-5-5

– 20 Wall Balls (M:20#-10’/W:14#-9′)
– 7 Chin Ups (Performance: Strict, Weighted or 5 Muscle Ups, Fitness: Rx’d, Health: Ring Rows or Pull Up Kips)
– 15 Wall Balls
– 7 Chin Ups
– 10 Wall Balls
-7 Chin Ups
– 15 Wall Balls
– 7 Chin Ups
– 20 Wall Balls
– 7 Chin Ups

*14 minute time caps.

*Optional Strength:  Wendler Week 1 Day 1:
Percantages are off your TRAINING MAX, which is 90% of your true max:
– Back Squat
65% x 5
75% x 5
85% x 5+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)

This November, you can help educate men about prostate cancer by checking in on Facebook at The Compound Strength & Conditioning! We’re working with Causely and the Movember Foundation to make it happen. Remember to add #movember when you check in! For more information about this month’s charity, check out

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