Outdoor Fitness at CFS – Register through the ZenPlanner App. We have suspended Thursday-Sunday Zoom WODs moving forward.
Warm-up
2 Rounds
50s on 10s off
Row
Hang Muscle Snatch
Single Unders*
*Second round perform Double Unders
Then.
5 Inchworms
10 Dive Bomber Push Ups
20 Alt Downward Dog Toe Touches
WOD
1000m Row
100 Double Unders
20 Power Snatches 115|75
1 Mile Run*
20 Power Snatches
100 Double unders
1000m Row
*3 loops or 2- 800’s
Level 2- 95|55
Level 1- 75|35, Single Unders x 2
ADV- 135|95
At Home Version –
Mile Run 3:30 out and 3:30 in (7mins total)
800m run or 2 min out and 2 min in for the Row.
Mile Subs = Rower 2k, Bike 3 Miles
Double Under Sub = plate hops for 1 minute
Extra Work
10-9-8-7-6-5-4-3-2-1
Bodyweight Bench Press
Bodyweight Bent Over Rows