Flash
Monday, June 3rd, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Zercher Squat
Build to a Heavy 7 Reps in 15 Minutes
*Rest 2-3 Minutes Between Hard Sets
Build to a Heavy 7 Reps in 15 Minutes
*Rest 2-3 Minutes Between Hard Sets
WOD
Workout Format
For Time
Competitive
100 Single Unders
15 Chest to Bar Pull-Ups
75 Crossover Skips
25 Pull-Ups
50 Double Unders
35 Ring Rows
15 Chest to Bar Pull-Ups
75 Crossover Skips
25 Pull-Ups
50 Double Unders
35 Ring Rows
Performance
100 Single Unders
15 Jumping Chest to Bar Pull-Ups
75 Crossover Skips
25 Jumping Pull-Ups
50 Double Under Attempts
35 Ring Rows
15 Jumping Chest to Bar Pull-Ups
75 Crossover Skips
25 Jumping Pull-Ups
50 Double Under Attempts
35 Ring Rows
Lifestyle
75 Single Unders
15 Jumping Pull-Ups
50 Crossover Skips
25 Ring Rows
50 Single Unders
35 Ring Rows
15 Jumping Pull-Ups
50 Crossover Skips
25 Ring Rows
50 Single Unders
35 Ring Rows
Notes
Round 1
60 Skip
15 Squat to Med Ball
12 Scap Pull-Ups
Round 2
30 Cross Overs
12 Med Ball Hug Squat
10 Ring Rows
Round 3
15 Double Unders
10 Empty Bar Zercher Squat
8 Pull-up or Assisted Pull-up
60 Skip
15 Squat to Med Ball
12 Scap Pull-Ups
Round 2
30 Cross Overs
12 Med Ball Hug Squat
10 Ring Rows
Round 3
15 Double Unders
10 Empty Bar Zercher Squat
8 Pull-up or Assisted Pull-up