1121 Main St, Bryson City, NC 28713


"Strengthen Your Brothers"


Morning workout for beginners will involve pull-ups, swings, and a two lap run.

Evening workout will begin with a strength portion of push press at 3 sets of 3 reps. Then:

Burpee/push press ladder

Burpee 10,9,8,7,6,5,4,3,2,1
Push press 1,2,3,4,5,6,7,8,9,10

115/75 rxd 135/95 rx advanced

Comments: 9

  1. Mary Frye says:

    3×3 was 105

    WOD 12:44 rx

  2. Terry says:

    3×3 @ 115
    WOD 16:33 @ 95
    (95 was my PR not long ago.)

  3. Trina says:

    Worked out at 8 am today. Had the whole place to myself! Today was an example for me why I need to be consistant in my workouts. I know now that I need at least 3 workouts a week to maintain. If I want to go forward, I probably have to go for 4 or more. Not real happy with todays results, but here they are:
    3×3 was only 65, 85 (maybe), then 75. I thought my PR was 90-95.

    WOD 17:17 @ 65lbs. = lame

    • Jama says:

      And we enjoy your competitive nature. So, come back and get in some work. Be nice to the shoulder but not so nice that you lose capacity throughout the entire body.

  4. Jama says:

    I loved this one. The burpees really set you up for disaster on the push press. Used 135 up until round 9 and had to bail and take it to 115. Push presses were becoming push jerks. 13:23

  5. Amy says:

    17:16 I think @ 65lb

  6. slink says:

    10:43 @65lbs. Started with prescibed but dropped down.

  7. Evan Clapsaddle says:

    I did not complete it. On a more postive note, I’m one pound away from my paleo weight loss goal.

  8. Chase Sneed says:

    13:07 135 lbs

Comments are closed.

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