THIRTIETH BRO SESSION ANNOUNCEMENT 

AND

ENDURANCE WOD #10

Bros and Bras:

For Time

• Row 2,000M 
• 50 burpees 
• 25 BB TGU’s (45#/35#) 
• Run 800m 
• 25 BB TGU’s (45#/35#) 
• 50 Burpees 
• Row 2,000M

WOD DATE AND TIME: SATURDAY JUNE 27TH @ 1PM

Endurance:

Run 90 minute tempo @ 80% of 10K TT (roughly 20-30 sec/mile slower)

TWENTY NINTH BRO SESSION ANNOUNCEMENT 

AND

ENDURANCE WOD #9

Bros and Bras:


100 Double Under Buy In


21-15-9

• Clean and Jerks (135#/85#)

• Calories on the Rower

into

5 Rounds: of "Cindy" 

• 5 Pull-ups
• 10 Push-ups 
• 15 Air squats

into


9-15-21

• Power Snatches (115#/75#)

• Calories on the Rower

into

3 Rounds: of "Cindy"


100 Double Under Cash Out

WOD DATE AND TIME: SATURDAY JUNE 20TH @ 1PM

Endurance:

Run 8 Mile TT

TWENTY EIGHTH BRO SESSION ANNOUNCEMENT

AND 

ENDURANCE WOD #8

Bros and Bras:

30 Clean and Jerks (135#/85#)

Run 1200m

Row 1000m

50 Push-ups

Rest 1 minute

30 Power Snatches (115#/75#)

Run 1200m

Row 1000m

50 Push-ups

Rest 1 minute

30 Thrusters (95#/65#)

Run 1200m

Row 1000m

50 Push-ups

Rest 4 minutes

150 Wall Balls (20#/14#)

WOD DATE AND TIME: SATURDAY JUNE 13TH @ 1PM

Endurance:

Run 1 Mile TT

Rest 10 minutes

Run 60 minutes @ 20-30 seconds slower than 10K TTpace

TWENTY SEVENTH BRO SESSION ANNOUNCEMENT

AND 

ENDURANCE WOD #7

Bros and Bras

AMRAP15:

• 15 Wall Ball Shots
• 5 Power Cleans 135#/95#
• 3 Overhead Squats 135#/95#

AMRAP15:

• 50 Double-unders
• 15/12 Calories Rowing

AMRAP15:

• 200m run
• 5 Deadlifts 225/155
• 3 Box Jumps 30"/24"

Rest 10 minutes between workouts

WOD DATE AND TIME: SUNDAY JUNE 7TH @ 1PM

Endurance:

Run 4 Mile TT