Beards, Bulking, Bros, Bras and Boarding

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

Thursday, August 20, 2015

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

Tuesday, August 11, 2015

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)

Wednesday, August 5, 2015

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

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