FIFTY FIRST BRO SESSION ANNOUNCEMENT

Double Hero WOD

"Holleyman"

• 30 Rounds
• 1 Power Clean (225#/155#)
• 3 HSPU
• 5 Wall Balls (20#/14#)

"Lumberjack 20"

• 20 Deadlifts (275#/185#)
• Run 400m 
• 20 KBS (32kg/24kg)
• Run 400m
• 20 OHS (115#/75#)
• Run 400m
• 20 Burpees
• Run 400m
• 20 C2B Pull-ups
• Run 400m
• 20 Box Jumps (24"/20")
• Run 400m
• 20 Squat Cleans (95#/65#)
• Run 400m

WOD DATE AND TIME: SUNDAY 2/21 @ NOON

FIFTIETH BRO SESSION ANNOUNCEMENT

AMRAP30 with a Partner:

• 1st person = 7x hang snatch (75#/55#)
• 2nd person = max hand release push ups
• Switch after the snatches are completed. 
• Score will be the # of push-ups for the team.
• If no partner, then do 7x hang snatch and 10 HR push-ups.

WOD DATE AND TIME: SUNDAY 2/7 @ 12 NOON

FORTY NINTH BRO SESSION ANNOUNCEMENT

AKA ALLAN'S GOING AWAY BRO SESSION

"The Iron Triathlon"

Reps 1.2.3.4.5.6.7.8.9.10.11.12.13.14.15.16.17.18.19.20 of:

• Deadlift 225#/155#
• Bench Press 185#/115#
• Clean 155#/85#

*There will be a bonus exercise thrown in to offset the Bench Press portion. This will be explained on Saturday.

WOD DATE AND TIME: SATURDAY 1/30 @ NOON

FORTY EIGHTH BRO SESSION ANNOUNCEMENT

For Time:

• 100 Ball Slams (20#/14#)
• 100 Wall Balls (20#/14#)
• 100 Sandbag to Shoulder (80#/60#)

Then Immediately Into:

• 100 Curtis P (95#/65#)
• a Curtis P is a barbell complex consisting of a Power Clean, Front Rack Lunge with the right leg, Front Rack Lunge with the left leg, and finished with a Push Press

WOD DATE AND TIME: SUNDAY 1/10 @ 12:30PM

FORTY SEVENTH BRO SESSION ANNOUNCEMENT

“Ryan” 

5 rounds for time of…

• 10x push press (135#/95#) 
• 20x step ups (24in box) 
• 10x deadlift (225#/155#) 
• 200m farmers carry (140#/80#)

*After Round 1 -- Run 800m

*After Round 2 -- Row 1K

*After Round 3 -- 200 Double Unders

*After Round 4 -- Bike 1 Mile

*After Round 5 -- Ski Erg 800m

WOD DATE AND TIME: SATURDAY 1/2 @ 12:30PM

FORTY SIXTH BRO SESSION ANNOUNCEMENT

For time:

• 30-20-10
• Wall Balls
• Sit-ups

Then,

7 Rounds:

• 7 Cleans (135#/95#)
• 7 Bar Facing Burpees
• 200m Sandbag Run (80#/60#)

WOD DATE AND TIME: SATURDAY 12/19 @ 12:30 PM

FORTY FIFTH BRO SESSION ANNOUNCEMENT

2 rounds:

•  Run 1 mile
•  Row 2,000 meters 
• Run 800 meters 
• 50 burpees 

*rest 5 min between rounds

THERE IS NO SCHEDULED DATE AND TIME FOR THIS BRO SESSION.