Flash
Friday, January 26th, 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
Strength
KB Deadlifts
Every 1:30 on the Minute X 4 Rounds
12 KB Deadlifts
Every 1:30 on the Minute X 4 Rounds
12 KB Deadlifts
WOD
Workout Format
For Time ~ In Pairs
10 Rounds
10 Rounds
Competitive
10 Rounds
50 Double Under Split
40 Sit-Ups Split
30 Push-Ups Split
50 Double Under Split
40 Sit-Ups Split
30 Push-Ups Split
Performance
10 Rounds
50 Single Under Split
40 Sit-Ups Split
30 Elevated Push-Ups Split
50 Single Under Split
40 Sit-Ups Split
30 Elevated Push-Ups Split
Lifestyle
10 Rounds
40 Single Under Split
30 Sit-Ups Split
20 Elevated Push-Ups Split
40 Single Under Split
30 Sit-Ups Split
20 Elevated Push-Ups Split
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
10 Double Unders
5 Sit-Ups
5 Push-Ups
10 Double Unders
5 Sit-Ups
5 Push-Ups