185th Bro Session

Monday April 29, 2019

3 Rounds

  • 800m Run
  • 30 KB Swings 35/55
  • 30 Push-ups

Beginners, decrease KB Swings and Push-ups to 20 reps. If you do not have a kettle bell, substitute burpees. To scale up, wear a 20 lb. vest.

Wednesday May 1, 2019

EMOM x 30 Rounds

  • 3 Pullups
  • 6 Pushups
  • 9 Squats

“Every Minute, On the Minute,” (for 30 rounds) complete 3 pull-ups, 6 push-ups, and 9 squats. Once you complete the work, you may rest the remaining time left in that minute. Begin the work again at the top of the next minute. The faster you work, the longer you rest. Keep in mind, the faster you work the longer you may NEED to rest!

To scale up, wear a 20 lb. vest.

Friday May 3, 2019

  • 10 x 400m Run, 2:00 Rest

Yes, we said 10 x! Run 400m then rest 2 minutes, ten times.

To scale up, wear a 20 lb. vest, and/or decrease the rest.

Saturday May 4, 2019 — Bro Session

3 Rounds for time of: 

  • 400m run 
  • 15 Dumbbell Push Press 
  • 12 Toes-to-bar 

4 Rounds for time of: 

  • 25m Dumbbell Walking Lunge 
  • 20 Second, L-sit 
  • 15m Handstand Walk / Gymnastic Bear Crawl

For time: 

  • 50/35 Calories, Row
  • 35 Push-ups, hand-release 
  • 20 Pull-ups, chest-to-bar 

*Rest 5 minutes between workouts. 

Men: Two 50-lb. dumbbells 

Women: Two 35-lb. dumbbells

WOD DATE AND TIME: Saturday May 4, 2019 from 12 noon – 2pm