Patrick Sullivan

156th Bro Session

For time:  20 Back Squats, 225/155  2 Mile Run  20 Back Squats, 225/155  5 Rounds for time of:  50 Double-unders  15 Hang Power Snatch, 75/55  For time:  50 Burpees over the box, 24″/20″  *Rest 5 minutes between workouts. WOD DATE… Read more »

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Active Recovery WOD – 8/27 – 9/2

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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155th Bro Session

For time: 1 Mile Ruck 1 Mile Run 20:00 AMRAP 10x Burpees 20x Push up 30x Air Squat For Time: 1 Mile Run 1 Mile Ruck WOD DATE AND TIME: This Bro Session can be done during Open Gym (12… Read more »

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Active Recovery WOD – 8/20 – 8/26

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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154th Bro Session

“Spehar” For Time: 100x Thruster (135/95) 100 Chest to Bar Pull up 6 Mile run WOD DATE AND TIME: The Bro Session can be done during Open Gym on Saturday 8/18/18.

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Active Recovery WOD – 8/13 – 8/19

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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153rd Bro Session

31 Heroes AMRAP31 (with a partner) 8 Thrusters (155#/105#) 6 Rope Climbs 11 Box Jumps (30”24”) *While 1 partner works the 2nd partner runs 400m with a sandbag (40#/20#). Upon completion of the run partners switch tasks and pick up… Read more »

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Active Recovery WOD – 8/6 – 8/12

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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152nd Bro Session

5 Rounds for time: 1,000m Run 30x Burpee Pull ups *wear a weight vest if you can WOD DATE AND TIME: The Bro Session can be done during Open Gym on Saturday 8/4/18.

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Active Recovery WOD – 7/30 – 8/5

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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