TWENTY SIXTH BRO SESSION ANNOUNCEMENT 

AND

ENDURANCE WOD #6

Bros and Bras

In a 10 minute window:

1 Mile Run
Max Hang Power Cleans (155/105)

Rest until the 20:00 Minute mark then…

15-12-9 Reps Of:

• Deadlift 315#/205#
• Box Jumps 36/30″

Rest until the 40:00 minute mark then…

3 rounds of:

• 15 Strict Pull Ups
• 30 Strict Shoulder Press 75#/55#
• 100 Air Squats 

WOD DATE AND TIME: SUNDAY 5/31 @ 1PM

Endurance:

Run 2-6 x 16 minutes at 90% of your 5K TT with a 4 minute rest between efforts

TWENTY FIFTH BRO SESSION ANNOUNCMENT

AND

ENDURANCE WOD #5

Bros and Bras

With a running clock

3 rounds of:

• 400M Run 

• 14 KB Snatch 24kg/16kg 

• 7 Box Jumps (24"/20")

Rest until the clock hit 25:00

• 250 Double unders

• 25 Squat Cleans 185#/135#

Rest until the clock hits 50:00

4 rounds of:

• 15 Cal Row

• 10 Burpees of the rower

• 5 Jerks 185/125

WOD DATE AND TIME: SATURDAY MAY 16TH @ 1PM

Endurance:

Run 2-6 x 15 minutes @ 90% of your 5K TT Pace

TWENTY FOURTH BRO SESSION ANNOUNCEMENT

AND

ENDURANCE WOD #4

Bros and Bras:

9-6-3 Reps for time:

• Squat Clean Thruster 155#/105#
• Pull-up

3 Rounds for time:

• 16 Front Rack Lunge 155/105
• 15 Sit-ups
• 15 Kettle Bell Swings 32kg/24kg

For time:

• 150 Double-unders
• 75 Push Press 95#/65#

*Rest 10 minutes between each workout

WOD DATE AND TIME: SUNDAY 5/10 @ 12:00 NOON

Endurance:

Run 10 mile Time Trial