Weighted Sit Ups – Mon 11.27.17

 In W.O.D.

Strength:  Front Squat 5-5-5-5-5

Conditioning: AMRAP in 15:00:
– 200m Run
– 10 Push Presses (Performance: 155/105#, Fitness: 135/85#, Health: 95/55#)
– 20 Weighted Sit Ups (Performance: GHD Sit Ups (unweighted), Fitness/Health: AHAP)*

*Focus on the most perfect Weighted Sit Ups you can do! Hold the weight (metal plates are best) as high up on chest as possible, and don’t allow it to leave the chest.  I prefer to use an AbMat.


Thanksgiving may be over, but there are still meals to give.  By mid-November, your check-ins have helped provide 153,780 meals to people in need through our partner Feed A Billion. Keep checking in to help fight hunger! Every check-in will provide 1 meal. #givemeals


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, strengthens the entire body, and allows you to apply these movements into everyday life.  You will be much healthier and happier!


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!?

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