Outdoor Fitness at CFS – Register through the ZenPlanner App.
Due to limited participation, after today we will be suspending All Zoom WODs moving forward.
Warm-up
AMRAP 3 Mins
Run 200m
10 Russian Swings
10 American Swings
AMRAP Single Unders
5 Inchworms
20 Downward Dog Opposite Toe Touches
5 Inchworms
Test
Max Double Unders
Accessory
Mini Band Work
2 Rounds
40s Work:20s Rest
Alternating Kick-Backs
Alternating Hydrant Leg Lifts
Kneeling Leg Lift Right
Kneeling Leg Lift Left
Mountain Climbers
Bicycle abs
WOD
Every 3 Minutes for 18 Minutes
200m Run
20 Kettlebell Swings 1.5|1
30 Double Unders
Level 2 – 1.25|.75, 15 Swings
Level 1 – 1|0.5, 15 Swings
ADV – 2|1.5, 50 Double Unders
Extra Work
Mayhem Madness Qualifier Event 3
At 0 Mins – 30 Clean and Jerks 135|95
At 5 Mins –ย 30 Clean and Jerks 185|125
At 10 Mins – Max Clean and Jerks 225|155
At 15 Mins – Done
*If you are unable to complete the desired reps during the time interval, the WOD is over.