Flash
Friday, October 20th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
WOD
Workout Format
For time (20 minute time cap)
Competitive
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Pull-ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-ups
Pull-ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-ups
Performance
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Jumping Pull-ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-ups
Jumping Pull-ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Sit-ups
Lifestyle
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Ring Rows
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Crunches
Ring Rows
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
Crunches
Conditioning Warm-Up
1 Round
15 Push-Ups @ Working Scale
10 Sit-Ups @ Working Scale
15 Push-Ups @ Working Scale
10 Sit-Ups @ Working Scale