Speed is key – Wed 7.12.17

 In W.O.D.

Strength: Push Press 6 x 2. Lift every 1:30.

The weight should stay the same and you should focus on speed off the shoulders and a strong lockout.  Use  a weight that you can hit for all 6 sets, but you should be tough, especially on the 2nd rep of sets 4-6.

Conditioning: AMRAP in 14:00:
– 40 Calorie Row
Then, with remaining time, rounds of:
– 5 Hang Power Cleans (Performance: 155/105#, Fitness: 115/75#, Health: 74/45#)
– 5 Front Squats (same)
– 10 Bar-facing Burpees


Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?


This July, Sweat Angels is partnering with H2OpenDoors to provide water to people in need. H2OpenDoors is a program of Rotary clubs around the word with the long-term goal of providing access to clean, safe drinking water for one million people throughout developing nations. Every check-in will provide 100 gallons of safe water to a someone in need. #givewater


The Compound’s Mission: To provide simple and effective training for a healthy life.

We train functional movements, including squatting, pushing, pulling, throwing, and jumping. Training this way ensures full range of joints and muscles, strengthening the entire body and allowing you apply these movements into everyday life. you will be much healthier and happier!

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