1121 Main St, Bryson City, NC 28713

W.O.D. Friday 4-3-2015

"Strengthen Your Brothers"

W.O.D. Friday 4-3-2015

On April 3rd, 21 years ago a wittle baby boy came into this world performing umbilical muscle ups for time.


Let’s enjoy this day Ellis style:
For time and weight –
5 reps Bear Complex
21 Toes to Bar
200m Sprint
4 reps Bear Complex
21 Knees to Elbow
200m Sprint
3 reps Bear Complex
21 Russian Twists (2ct.)
200m Sprint
2 reps Bear Complex
21 Grasshoppers (2ct.)
200m Sprint
1 rep Bear Complex
21 Situps
200m Sprint

Bear Complex – 1 repetition = a clean, a front squat, a press, a back squat, and another press. Each set of repetitions are to be done unbroken. No squat clean thrusters today.

The goal of the workout is to add 20 lbs each round for men and 10lbs each round for the ladies. Rx example (men) = 115×5, 135×4, 155×3, 175×2, 195×1. Scale up or scale down but challenge yourself. Remember it’s for weight and time.