188Th Bro Session

Monday May 20, 2019

10 x 200 meter sprints + 60 seconds rest, then…

10 Rounds

  • 10 Pushups
  • 10 Squats

To scale up, wear a 20 lb. vest and/or decrease the rest by 30 seconds.

Wednesday May 22, 2019

3 Rounds

  • 400m Run
  • 21 Burpees

To scale up, wear a 20 lb. vest. You can complete this workout anywhere.

Friday May 24, 2019

EMOM 16 (8 sets each, alternating)

  • Even Minutes: 15 Push-ups
  • Odd Minutes: 50 Double Under

Every Minute On the Minute for 16 minutes (8 sets each) complete the following: 15 push-ups every even minute, 50 double-unders every odd minute. Once you complete the work, rest the remainder of the 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!

Beginners, substitute single jumps. If you do not have a jump rope, substitute mountain climbers. To scale up, wear a 20 lb. vest!

Sunday May 26, 2019 — Bro Session

“Murph”

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 Mile Run

*wear a vest 20#/14# if you want to

The workout starts and ends with a 1 Mile run. The reps for the pull-ups, push-ups and squats can be partitioned anyway you choose.

WOD DATE AND TIME: Sunday May 26, 2019 @ 10:30am. BBQ to follow!!