Flash
Friday, September 8th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Front Squat
Empty Barbell Strict Press
Empty Barbell Bent Over Row
Empty Barbell Good Morning
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Front Squat
Empty Barbell Strict Press
Empty Barbell Bent Over Row
Empty Barbell Good Morning
Bathroom Break and Scaling Options:
WOD
Competitive
10 Rounds for Time in a Vest
10 Wallballs (20/14)
200M Run
10 KB Swings (50/35)
200M Run
10 Wallballs (20/14)
200M Run
10 KB Swings (50/35)
200M Run
Performance
10 Rounds for Time
10 Wallballs (14/10)
200M Run
10 KB Swings (35/25)
200M Run
10 Wallballs (14/10)
200M Run
10 KB Swings (35/25)
200M Run
Lifestyle
8 Rounds for Time
10 Wallballs
200M Run
10 KB Swings
200M Run
10 Wallballs
200M Run
10 KB Swings
200M Run
Cooldown
1 Minute per Stretch per Side
Couch Stretch
Forward Fold Stretch
Couch Stretch
Forward Fold Stretch