FORTIETH BRO SESSION ANNOUNCEMENT 

AND

ENDURANCE WOD #20

Bros and Bras

"Clovis"

For time:

• Run 10 miles
• 150 Burpee pull-ups

*you may partition the running and burped pull-ups any way you wish

WOD DATE AND TIME: THIS WOD WILL BE DONE ON YOUR OWN AND MY BE ATTEMPTED DURING REGULAR CLASS TIMES THIS WEEKEND.

Endurance

Run 10 Mile TT

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

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