1121 Main St, Bryson City, NC 28713

W.O.D. Monday 1-7-2013

"Strengthen Your Brothers"

W.O.D. Monday 1-7-2013

One week until the paleo challenge. Start cleaning out the fridge and cupboards. Let’s work to eliminate high fructose corn syrup from our daily lives.

As for the WOD, I wanted to program a chipper that could prepare you for the Open WODs and came across Murphys workout for last Friday. I like it. So, we are going to do it.

For time;

100 double unders
50 KB swings (55/35)
40 Knees to Elbows
30 wallballs (20/14)
20 box jump (on and over) 24/20
10 back squats (225/155)
5 muscle ups

If you cannot perform a muscle up then you will need to complete 10 chest to bar pullups and 15 dips.

SWOD – Rack Jerk 5 x 3

Comments: 3

  1. Skye High Littledave says:

    SWOD- 42lbs
    Rx’d on KB Swings & Wallballs
    Box jumps- 5- 45lb plates…..nt sure wht tht is bt clda went higher.
    Back squats- 85lbs…felt like I clda done more.
    10 jumping pullups and 5 dips.
    Time on WOD: 17:00 min

  2. Sean Grady says:

    This WOD was great. My time wasn’t fast, but I’m very glad I was able to back squat 155.

  3. TERESa says:

    Teresa 15:35 for full workout at 6am with 155 lb back squat/ 9:09 for half of workout at 430pm with 155 back squat. performed 20 of each homework assigned.

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