Flash
Monday, August 26th, 2024 - Flash Class
WOD
Workout Format
12 Minute AMRAP
Competitive
20 Air Squats
25 Sit-Ups
15/11 Cal Air Bike
25 Sit-Ups
15/11 Cal Air Bike
Performance
20 Air Squats
25 Sit-Ups
12/9 Cal Air Bike
25 Sit-Ups
12/9 Cal Air Bike
Lifestyle
20 Air Squats
15 Sit-Ups
1.5 Minute Air Bike
15 Sit-Ups
1.5 Minute Air Bike
Notes
Gerneral Warm-up
3 Rounds
200M Run
16 Mountain Climbers
10 Air Squats
Squat Progression
10 Air Squats
10 Cobra Squats
5 Back Squat With a 2 Second Pause at the Bottom
3 Rounds
200M Run
16 Mountain Climbers
10 Air Squats
Squat Progression
10 Air Squats
10 Cobra Squats
5 Back Squat With a 2 Second Pause at the Bottom