183rd Bro Session

Monday April 15, 2019

3 Rounds for time

  • 400m Run
  • 20 Kettle Bell Rows (10 each side)
    12 Pull-ups

*Beginners substitute jumping pull-ups or use assistance bands. To scale up, complete wearing a 20 lb. vest. If you do not have a kettle bell or dumbbell at your disposal, substitute burpees!

Wednesday April 17, 2019

10 x 200m Sprint (90 seconds rest), then… 

3 Rounds

  • 20 Squats
  • 50 Jump Rope (Singles)

*Complete the sprints portion of the workout first. To scale up, decrease rest to 60 seconds.

**To scale up the conditioning portion of tomorrow’s workout, wear a 20 lb. vest and add 2 rounds.

***If you do not have a jump rope at your disposal, substitute jumping jacks!

Friday April 19, 2019

2 Mile Time Challenge then…

50 Burpees*Run 2 miles for time, then complete 50 burpees (not for time). To scale up, wear a 20 lb. vest.

Saturday April 20, 2019 — Bro Session

With a partner for time:

  • 1 Mile run
  • 100x Pull up
  • 1 Mile run
  • 200x Sit up
  • 1 Mile Run
  • 200x Push up
  • 1 Mile run
  • 200x Air Squat

*Runs are completed together at the same time (partners need to be tethered by a stretch band)

*Reps and movements may be broken up or split up in any way possible.

*Reps listed are the total between the 2 partners.

WOD DATE AND TIME: This Bro Session can be done during Open Gym (noon to 2pm) on Saturday 4/20.