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
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
Conditioning Warm-Up
5 Minutes to Do 3-5 Rounds of Wod Warm-up
1 Wall Walk
1 Deadlift
1 Wall Walk
1 Deadlift