Patrick Sullivan

179th Bro Session

60:00 AMRAP: 800m Run with sandbag (80#/60#) 50m Bear Crawl 400m Farmer carry (32kg/24kg) 50m Crab Walk 50m Burpee Broad Jump. WOD DATE AND TIME: This Bro Session can be done during Open Gym (noon to 2pm) on Saturday 3/2.

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Active Recovery WOD – 2/25 – 3/3

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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178th Bro Session

4 Rounds for time of:  400m run  15 Pull-ups  15 Push Press, 115/75 3 Rounds for time of:  15 Front Squats, 155/105  12m Handstand Walk (sub gymnastics bear crawl if needed) 9 Handstand Push-ups For time:  30 Deadlifts, 225/155  35… Read more »

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Active Recovery WOD – 2/18 – 2/24

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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177th Bro Session

10 Rounds, for time: 20x Bupree 20x Wall Ball 200m Run with weight plate (25/15) *if you want to do this with a partner you can and simply make it “you go I go” until both partners have completed 10… Read more »

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Active Recovery WOD – 2/11 – 2/17

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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176th Bro Session

For time as a an individual or as a 2-person team (just make the relevant adjustments):  2 Rounds for time of:  800m Run  20 Back Squat, 55% of 1RM  10 Ring Muscle-ups  3 Rounds for time of:  21 Wall Balls,… Read more »

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Active Recovery WOD – 2/4 – 2/10

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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175th Bro Session

For time as a 2-person team:  200 Thrusters, 45/35  100 Deadlifts, 225/155  100 Pull-ups, strict  100 Handstand Push-ups, strict WOD DATE AND TIME: This Bro Session can be done during Open Gym (noon to 2pm) on Saturday 2/2.

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Active Recovery WOD – 1/28 – 2/3

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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