Flash
Friday, August 1st, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Db Stiff Leg Deadlift
Alternating Lunges
Db Good Morning
Db Strict Press
Db Row
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Db Stiff Leg Deadlift
Alternating Lunges
Db Good Morning
Db Strict Press
Db Row
Bathroom Break and Scaling Options:
WOD
Workout Format
As Many Reps as Possible in 15 Minutes
Competitive
50 Double Unders
15 Push-Ups
24 Alternating Db Gorilla Rows (50/35)
15 Push-Ups
24 Alternating Db Gorilla Rows (50/35)
Performance
50 Double Unders or 85 Single Unders
15 Push-Ups or Elevated Push-Ups
24 Alternating Db Gorilla Rows (35/25)
15 Push-Ups or Elevated Push-Ups
24 Alternating Db Gorilla Rows (35/25)
Lifestyle
50 Single Unders
15 Elevated Push-Ups
24 Alternating Db Gorilla Rows
15 Elevated Push-Ups
24 Alternating Db Gorilla Rows
Cooldown
1 Minute per Stretch per Side
Straight Leg Calf Stretch
Single Arm Doorway Stretch
Straight Leg Calf Stretch
Single Arm Doorway Stretch