Flash
Friday, September 29th, 2023 – Flash Class
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Conditioning Warm-up
2 Rounds
5 Pull-Ups @ Workout Scale
8 Pistol Squats @ Workout Scale
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
PVC Pass Throughs
Conditioning Warm-up
2 Rounds
5 Pull-Ups @ Workout Scale
8 Pistol Squats @ Workout Scale
WOD (test)
For Time (25 Minute Time Cap)
Competitive
5 Rounds
40 Pull-Ups
60 Pistol Squats
Performance
5 Rounds
40 Jumping Pull-Ups
60 Assisted Pistol Squats
Lifestyle
5 Rounds
40 Ring Rows
60 Alternating Lunges
Competitive
5 Rounds
40 Pull-Ups
60 Pistol Squats
Performance
5 Rounds
40 Jumping Pull-Ups
60 Assisted Pistol Squats
Lifestyle
5 Rounds
40 Ring Rows
60 Alternating Lunges