Tuesday, July 28, 2015

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

Thursday, July 16, 2015


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


Tuesday, July 7, 2015

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