Flash
Friday, February 2nd, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
WOD
Workout Format
For Time ~ In Pairs
Competitive
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups Split
20 Sit-Ups Split
6 Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups Split
20 Sit-Ups Split
6 Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Performance
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups on Rings With Feet on Floor Split
20 Sit-Ups Split
6 Scaled Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Commando Pull-Ups on Rings With Feet on Floor Split
20 Sit-Ups Split
6 Scaled Wall Walks Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Lifestyle
Buy-in
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Ring Rows
20 Sit-Ups Split
6 Inchworm Split
Cash-Out
4 Gym Lengths of Lunges Sync.
4 Gym Lengths of Lunges Sync.
Into, 4 Rounds Of:
10 Ring Rows
20 Sit-Ups Split
6 Inchworm Split
Cash-Out
4 Gym Lengths of Lunges Sync.
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
6 Lunges
3 Commando Pull-Ups Split
5 Sit-Ups Split
1 Wall Walks Split
6 Lunges
3 Commando Pull-Ups Split
5 Sit-Ups Split
1 Wall Walks Split