Friday, September 25, 2015

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

Friday, September 11, 2015

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.

Thursday, September 3, 2015

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