Flash
Friday, November 3rd, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Rows
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Rows
Band Pass Throughs
WOD
Workout Format
3 Rounds for Time
Competitive
40/32 Cal Row
10 Single Db Shoulder to Overhead (80/55) (5 Each Hand)
30 Bar Hang Shoulder Taps
10 Single Db Shoulder to Overhead (80/55) (5 Each Hand)
30 Bar Hang Shoulder Taps
Performance
40/32 Cal Row
10 Single Db Shoulder to Overhead (60/40) (5 Each Hand)
30 Bar Hang Shoulder Taps
10 Single Db Shoulder to Overhead (60/40) (5 Each Hand)
30 Bar Hang Shoulder Taps
Lifestyle
2 Minutes Cal Row
10 Single Db Shoulder to Overhead (5 Each Hand)
45 Seconds Hang Shoulder Taps
10 Single Db Shoulder to Overhead (5 Each Hand)
45 Seconds Hang Shoulder Taps
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
15 Second Row
2 Single Db Shoulder to Overhead @ Working Weight
6 Bar Hang Shoulder Taps
15 Second Row
2 Single Db Shoulder to Overhead @ Working Weight
6 Bar Hang Shoulder Taps