Flash
Friday, May 31st, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Sumo Deadlifts
12 Minutes to Build
3 Reps Sumo Deadlift
*Rest 2-3 Minutes between hard sets
12 Minutes to Build
3 Reps Sumo Deadlift
*Rest 2-3 Minutes between hard sets
WOD
Workout Format
For Time (15 Minute Time Cap)
Competitive
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double Unders
10-30-60-90-150-210 Double Unders
Performance
1-3-6-9-15-21 Scaled Wall Walks
10-30-60-90-150-210 Single/Doubles or Double Attempts
10-30-60-90-150-210 Single/Doubles or Double Attempts
Lifestyle
1-3-6-9-15-21 Inchworms
10-30-60-90-150-210 Single Unders
10-30-60-90-150-210 Single Unders
Notes
Round 1
8 Inch Worms
25 Single Unders
15 PVC on Back Hip Hinge
Round 2
6 Inch Worms With Push-up
15 Penguin Hops
15 PVC Good Morning
Round 3
4 Wall Walk
15 Double Unders
10 PVC Sumo Deadlift
8 Inch Worms
25 Single Unders
15 PVC on Back Hip Hinge
Round 2
6 Inch Worms With Push-up
15 Penguin Hops
15 PVC Good Morning
Round 3
4 Wall Walk
15 Double Unders
10 PVC Sumo Deadlift