light couplet – Fri 5.25.18

 In W.O.D.

Strength:  Deadlift 3-3-3-3-3

Conditioning: 3 rounds for time of:
10 hang squat snatches, left arm
5 bar muscle-ups
10 hang squat snatches, right arm
5 bar muscle-ups

Men: 50 to 53-lb. dumbbell/kettlebell
Women: 35 to 44-lb. dumbbell/kettlebell

Scroll for scaling options.

• The Bar Muscle-Up With Boz
• The Dumbbell Hang Snatch

This couplet pairs a light weightlifting movement that demands a high level of flexibility with a high-skill gymnastics movement. Use a dumbbell that allows you to maintain sound mechanics while at the end range of your flexibility.

Intermediate Option
3 rounds for time of:
10 hang squat snatches, left arm
3 bar muscle-ups
10 hang squat snatches, right arm
3 bar muscle-ups

Men: 44 to 45-lb. dumbbell/kettlebell
Women: 26 to 30-lb. dumbbell/kettlebell

Beginner Option
3 rounds for time of:
10 overhead squats, left arm
ring rows
10 overhead squats, right arm
ring rows

Men: 18 to 26-lb. dumbbell/kettlebell
Women: 10 to 18-lb. dumbbell/kettlebell

MARK your calendars!!

  • Monday, May 28th – Memorial Day “Murph” – Classes at 8 and 9 am only that Monday.  Afterwards, The Compound will be hosting a going away party BBQ to follow for Coach Leighna.
  • Friday, June 1st – Compound Game Night 6pm at Brass Tap (Also going away party for Coach Buck!)
  • Saturday, June 9th – The Compound is hosting a FREE yoga class Saturday, June 9th from 8:30-9:30am!  Come out for an awesome yoga class, in store discounts , and prizes!
  • Mondays at 7pm The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.
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