Flash
Thursday, January 4th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
WOD
Workout Format
5 Rounds for Time
Competitive
500M Row
20 Pendlay Row (95/65)
20 Push-Ups
20 Pendlay Row (95/65)
20 Push-Ups
Performance
500M Row
20 Pendlay Row (65/55)
20 Elevated Push-Ups
20 Pendlay Row (65/55)
20 Elevated Push-Ups
Lifestyle
500M Row
20 Bent Over Barbell Row
20 Elevated Push-Ups
20 Bent Over Barbell Row
20 Elevated Push-Ups
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 Sec. Row
5 Pendlay Row
5 Push-Ups
20 Sec. Row
5 Pendlay Row
5 Push-Ups