THIRTY NINTH BRO SESSION ANNOUNCEMENT

AND

ENDURANCE WOD #19

Bros and Bras

"Double Jerry"

• 1 Mile Run
• 2K Row
• 2 Mile Run
• 2K Row
• 1 Mile Run

Endurance

Run: 2 – 3 x 2mile Increasing Tempo starting first tempo interval at 85% of 5K TT pace, rest or jog easy 4 minutes between intervals


WOD DATE AND TIME: SATURDAY 9/26 @ 12:30PM

THIRTY EIGHTH BRO SESSION ANNOUNCEMENT

AND 

ENDURANCE WOD #18

Bros and Bras

9/11 Tribute WOD

• 2001m Row
• 11 Box Jumps (30"/24")
• 11 Thrusters (135#/95#)
• 11 Burpee Chest to Bar Pull-ups
• 11 Power Cleans (185#/135#)
• 11 HSPU
• 11 KBS (24kg/16kg)
• 11 T2B
• 11 Deadlifts (185#/135#)
• 11 Push Jerks (115#/85#)
• 2001m Row

Endurance

Run: 5 mile Tempo, descend mile splits by 5-8 seconds per mile

WOD DATE & TIME: THERE WILL BE NO DESIGNATED DAY AND TIME FOR THIS WOD. THIS BRO SESSION IS TO BE COMPLETED ON YOUR OWN.

THIRTY SEVENTH BRO SESSION ANNOUNCEMENT

AND

ENDURANCE WOD #17

Bros and Bras

• Run 1 Mile
• Row 2K
• 100 Burpees
• Row 2K
• Run 1 Mile

Endurance

Run: 75min Tempo @ 15-20 seconds back of 10K TT pace per mile