Flash
Monday, October 21st, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
Into
2 Rounds:
12 Air Squats
12 Empty Bar Push Press
12 Ring Rows
20 Line Hops
Into
2 Rounds:
12 Air Squats
12 Empty Bar Push Press
12 Ring Rows
20 Line Hops
Strength
Stiff Leg Deadlifts
EMOM x 4 Sets x 10 Reps
EMOM x 4 Sets x 10 Reps
WOD
Workout Format
For Time
21-15-9
21-15-9
Competitive
Thrusters (95/65)
Pull-Ups
Pull-Ups
Performance
Thrusters (65/45)
Jumping Pull-Ups
Jumping Pull-Ups
Lifestyle
DB Thrusters
Ring Rows
Ring Rows