6 minute clock to complete:
- 800m run
- AMRAP push ups
5 minute clock to complete:
- 600m run
- AMRAP sit ups
4 minute clock to complete:
- 400m run
- AMRAP kettlebell swings (53/35#)
3 minute clock to complete:
- 200m run
- AMRAP air squats
Community Notes: Join us on Saturday for an ICA turkey bowl football game. Meet at 11:00am at Veteran’s Park in Phoenixville. All are welcome!
This Post Has 13 Comments
Nice job yesterday!
Yay!! Running!!
So much fun this morning doing this workout.
We have some decidedly abnormal definitions of fun in our household, as you can tell. It is one helluva workout, though.
Any rest between rounds or straight out the door at the end of each clock?
No rest. 18 minutes of motion.
Aaaand…the fun just fell out. 😉
There’s that brief moment in a sit up, when you are fully reclined…maybe that counts as milliseconds of rest? Just do a ton of sit ups and you’ve got a few minutes of rest. 😉
I will bring flags and cones to set up the field!!
I’d like to publically apologize to Brendan for snot shotting on him.
Nothing says “welcome back” better than a snot-rocket to the face. Well done
I’m sure the creepy moustache caught most of your booger apology accepted.
Results:
Erin 150 Rx
Dave 221 Rx
Adam 179 (dcpush)
MOhyeed 115 Rx
Heather 193 (20″, 26, SD)
Denise 212 (20″, 26, SD)
Hara 136 (Russian)
Jenn 178 Rx
9:30
Quinn 165 35
Jess 142 Rx
Chloe 142 (26, knees)
Joe McG. 245 (burpee instead of KB)
Moira 131 (P, 20R)
Katie L. 182 (MF)
Katie N. 220 Rx
Chris 🙂 (P)
Ron 138 (400×3, 200×1)
John 227 Rx
4:00
Steve P. 🙂 (44 Russian, 20″)
Maggie 163 (row)
Jen N. 183 (44rus, DC Push)
Rick whatever Pugh did +1
Peggy 🙂
Kerri 156 (16″)
Paul 207 (44 russian)
B 🙂
Caba 144 (dcpu)
EQ 240 Rx
Chuck 149 (44)
Jimbo 197 Rx
Tom S. 153 Rx
Pugh 226 Rx
5:00
Steve K. 170 Rx
Tanner 225 Rx
Bryan 192 Rx
Julie R. 🙂 (26#, 20″)
Tanya 142 Rx
Nikki K. 165 (400m, band)
Tav 172 Rx
Kyle 212 Rx
Kelly K. 150 (20″)
6:00
Fili 115 Rx
Chase 173 Rx
Dani 187 Rx
Sarge 🙂 (row, russian)
Peter 142 (44)
Daria 172 (6,4,2,1 runs, 24″, 26#)
Jess S 104 (P)
James N. 209 (Row)
7:00
Cole 🙂 (35#)
Whit 🙂 (44#)
Allen 160 Rx
MB 🙂 26#
Laurie 145 (Russian)
Sarah 172 Rx
Nadine 🙂 (26, box)
Kelly D. 133 (Rx)