12:00 AMRAP
1mile Run/2k Row/7 Rounds of “CINDY”/7min “Cardio”
Max Effort Burpee
9:00 AMRAP
1/2mile Run/1k Row/4 Rounds of “CINDY”/4min “Cardio”
Max Effort Sit Up
6:00 AMRAP
1/4mile Run/500m Row/2 Rounds of “CINDY”/2min “Cardio”
Max Effort Air Squat
Goals:
12min AMRAP – roughly 7-9min of cardio before attempting max effort burpees [goal of 75+ Burpees]
9min AMRAP – roughly 4-6min of cardio before attempting max effort sit up [goal of 100+ sit ups]
6min AMRAP – roughly 2-3min of cardio before attempting max effort air squat [goal of 100+ air squats]
***if running/rowing/pull ups are not able to be completed, do this workout instead:
12min AMRAP: 5-10-15-20-25..etc Burpee (equal work to rest ratio for 12min)
9min AMRAP: 10-20-30-40-50..etc Sit Ups (equal work to rest ratio for 9min)
6min AMRAP: 15-30-45-60-75..etc Air Squat (equal work to rest ratio for 6min)
Score = total “Max Reps” combined
Join us for Virtual WODS!
VIRTUAL WOD INFORMATION:
FREE FOR EVERYONE
STARTS MARCH 23
EVERY DAY M-F
GO TO: Zoom.us
6AM: https://zoom.us/meeting/register/v5Mufu6hpz8uTsdtmtQvpJyyseTat5zaTA
12:00 Noon: https://zoom.us/meeting/register/u5YudO6rrjgudp8n7Mckv5_DkPJGnXwmWQ
6PM: https://zoom.us/meeting/register/vJcvcuGtqT0uQvWWL-vCIUiplZ5f895SHA
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