THIRTY SIXTH BRO SESSION ANNOUNCEMENT

AND

ENDURANCE WOD #16

Bros and Bras:

Choice A: Participate in the Pascack Valley Triathlon (PV Tri) this Saturday (8/22) morning. There are still open spots and you can register at http://pvtri.com

 Choice B: Do your own triathlon (minus the swim).

• 2000m Ski Erg
• 10 Mile Bike Ride
• 3.1 Mile Run

Endurance:

Run: 60min tempo @ 90% of 10K TT pace  

THRITY FIFTH BRO SESSION ANNOUNCEMENT

AND 

ENDURANCE WOD #15

Bros and Bras:

10 Power Cleans 135#/85#

Row 1000m

10 Clean and Jerks 135#/85#

Run 800m

10 Power Snatch 135#/85#

Row 500m

10 Deadlift 135#/85#

Run 400m

50 Bar Facing Burpees

WOD DATE AND TIME: SATURDAY 8/15 @ 1PM

Endurance:

Run: 1-2 x (2mile – 1mile – 800m), rest/jog (5:00 – 4:00 – 3:00)

THIRTY FOURTH BRO SESSION ANNOUNCEMENT

AND

ENDURANCE WOD #14

Bros and Bras:

10 Rounds For Time:

• 5 Power Snatches 115#/75#
• 400M Run
• 5 Power Cleans 115#/75#
• 400M Run

WOD DATE AND TIME: SUNDAY AUGUST 9TH @ 1 PM

Endurance:

Run: 10K @ 90% of 10K TT

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

THIRTIETH BRO SESSION ANNOUNCEMENT 

AND

ENDURANCE WOD #10

Bros and Bras:

For Time

• Row 2,000M 
• 50 burpees 
• 25 BB TGU’s (45#/35#) 
• Run 800m 
• 25 BB TGU’s (45#/35#) 
• 50 Burpees 
• Row 2,000M

WOD DATE AND TIME: SATURDAY JUNE 27TH @ 1PM

Endurance:

Run 90 minute tempo @ 80% of 10K TT (roughly 20-30 sec/mile slower)