Flash
Thursday, January 18th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Conditioning Warm-Up
5 Minutes to Do 3-5 Rounds of Wod Warm-up
1 Wall Walk
1 Deadlift
1 Wall Walk
1 Deadlift
Strength
Pull Ups
30 Seconds Work / 30 Seconds Rest X 5 Rounds
Max Pull-Ups (Min. 3 Reps)
30 Seconds Work / 30 Seconds Rest X 5 Rounds
Max Pull-Ups (Min. 3 Reps)
WOD
Workout Format
As Many Rounds As Possible in 10 Minutes
Competitive
3 Wall Walks
2 Deadlifts (275/190)
2 Deadlifts (275/190)
Performance
3 Scaled Wall Walks
2 Deadlifts (190/135)
2 Deadlifts (190/135)
Lifestyle
3 Inchworm
2 Deadlifts
2 Deadlifts