Great day for 5k Gone Bird! There was a great turnout and glad to host the even again. Thanks to Jeremy and Jenny for putting on a successful event.
Workouts for the week of 11.28.2021
Monday 11.29.2021 @5:30 pm
Thirty-Six Minute Running Clock AMRAP:
15/12 Cals Echo Bike
12 Burpees over Sandbag
200m Burden Run w/50/35 lb sandbag.
9 Lunge Squat Sequence. Perform L/R lunge and then Air Squat w/Sandbag on back rack.
Score will be AMRAP (Rounds/Reps)
Forty Minute Overall Running Clock:
Twenty One Minute Running Clock:
Every seven minutes perform the following sequence.
600m Run, Rest :60, 300m Run. After completion rest remaining time.
Fifteen Minute Running Clock:
Every three minutes perform a 300m run for time. After completion rest remaining time.
There will be a sequence of five rounds.