THIRTY THIRD BRO SESSION ANNOUNCEMENT

AND

ENDURANCE WOD #13

Bros and Bras:

• 150 Cals on Rower
• 50 Overhead Walking Lunges 95#/65#
• 120 Cals on Rower
• 40 Overhead Walking Lunges
• 90 Cals on Rower
• 30 Overhead Walking Lunges
• 60 Cals on Rower
• 20 Overhead Walking Lunges
• 30 Cals on Rower
• 10 Overhead Walking Lunges

WOD DATE AND TIME: SUNDAY AUGUST 2ND @ 1PM

Endurance:

• 10 mile Tempo run @ 20-25seconds slower than 10K TT pace / mile

THIRTY SECOND BRO SESSION ANNOUNCEMENT 

AND

ENDURANCE WOD #12

Bros and Bras:

AMRAP30:

• 5 Ground to Overhead 135# / 95#

• 10 Burpees

• 500m on a rower

WOD DATE AND TIME: SUNDAY JULY 19TH @ 1PM

Endurance:

Run (SUN): 5K TT, Rest 10 minutes and then 8K @ 85% of 5K TT Pace

THIRTY FIRST BRO SESSION ANNOUNCEMENT

AND

ENDURANCE WOD #11

Bros and Bras:

• 100 Bench Press (100/65#)
• Run 800m
• 75 Back Squat (100/65#)
• Run 400m
• 50 Deadlift (100/65#)
• Run 200m
• 25 Strict Press (100/65#)

WOD DATE AND TIME: SATURDAY JULY 11TH @ 1PM

Endurance:

2 mile TT, Rest 5min then 2 mile Tabata alternating :20/:10 until distance covered