FIFTY SIXTH BRO SESSION

For time: 

• 12 Squat Clean 185/135 
• 9 Thrusters 185/135 
• 6 Clean & Jerks 185/135

7 Rounds for time of: 

• 250m Row 
• 5 Handstand Push-ups, strict

3 Rounds for time of:

• 400m run 
• 8 Deadlifts 275/185 
• 12 Bar Facing Burpees

*Rest 5 minutes between workouts


WOD DATE AND TIME: SUNDAY 5/1 @ 1PM

FIFTY FIFTH BRO SESSION

Partner WOD:

• Partner #1: Run 200m
• Partner #2: Row as many calories as possible 
• Continue repeating until 500 calories have been rowed

*If you do not have a partner row as many calories per minute as possible until 250 calories have been rowed.

WOD DATE AND TIME: TO BE COMPLETED ON YOUR OWN DURING CLASSES OVER THE WEEKEND

FIFTY FOURTH BRO SESSION ANNOUNCEMENT

As a 2 person team complete the following:

• Run 1 mile

• 50x Dead Lift (225/155)

• 100x Box Jump (24/20)

• 50X Power Clean (155/105)

• 100X Slam Ball (30/20)

• 50x Overhead Squat (115 / 75)

• 100x Burpees

• 50x Sand Bag Get Ups (60#/40#)

• Run 1 mile

*This is a partner workout. The mile is run as a team and then the reps are divided up however you choose. If you do not have a partner you can do half the reps or push through all the reps on your own.

WOD DATE AND TIME: SUNDAY APRIL 17th @ 12 NOON

FIFTY THIRD BRO SESSION ANNOUNCEMENT

C2B Fran

• 21-15-9
• Thrusters (95#/65#)
• C2B Pull-ups (do them jumping or banded if need be)

Immediately into... 

• 1 Mile Run TT (record time)

Immediately into...

• 5 Rounds
• 5 Deadlifts (275#/185#)
• 10 Burpees

Immediately into...

• 30 Squat Clean and Jerks (155#/105#) 

WOD DATE AND TIME: THIS WEEK'S BRO SESSION CAN BE DONE AT ANY CLASS TIME ON SUNDAY MORNING.