1121 Main St, Bryson City, NC 28713

W.O.D. Monday 7-8-2013

"Strengthen Your Brothers"

W.O.D. Monday 7-8-2013

Monday starts the Ultimate Body Transformation Challenge. This is a 6 week journey to a more fit you. Instead of a paleo strict challenge we are putting this out there to promote the best fitness for you. Are you looking to lose 20lbs or gain 5-10lbs? We will make this happen through focused diet and exercise. New opportunities are coming! We will keep you informed. Perhaps the most important thing is the Spartan helmet up for grabs that Evan still has in his possession.

As far as programming you will see that most days will have accessory work added back in. I particularly like the use of bodybuilding exercise as prehab/rehab. Also, weekly homework will be on the white board. Ex: 150 GHD sit-ups, 200 reverse hypers, 100 false grip rows/pull-ups.

WOD – K-Fran

50 wallballs 20/14
21 strict pull-ups
50 wallballs 20/14
15 strict pull-ups
50 wallballs 20/14
9 strict pull-ups

Weigh ins and measurements will be taken Monday and Tuesday. If out of town and participating do your own. As well take pictures. If you follow our advice and put in the work for 6 weeks you can make a huge change. Amy and I both will be participating along with you.

Comments: 6

  1. slink says:


  2. Santa Marias' says:

    Teresa: 15:17
    Sterling: 15:30

  3. Will says:

    11:50 Rx

  4. Dixie says:

    15:23 with a yellow ball and green band.

  5. terry says:

    21:41 Rx

  6. John Ross says:

    15:55 RX sort of

Comments are closed.

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