Flash
Thursday, July 11th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Broad Jumps ~ 10 Minutes
8 Sets of 3 Consecutive Reps / Rest 30-90 Seconds
8 Sets of 3 Consecutive Reps / Rest 30-90 Seconds
WOD
Workout Format
For Time ~ 10 Minutes ~ ReTest May 16th
Competitive
60 Thrusters (95/65)
*every break do 5 burpees
*every break do 5 burpees
Performance
60 Thrusters (45/35)
*every break do 5 burpees
*every break do 5 burpees
Lifestyle
60 Thrusters
*every break do 3 burpees
*every break do 3 burpees
Notes
Round 1
15 Assisted Squats
15 PVC Strict Press
10 Negative Push-Ups
Round 2
15 PVC Front Squat
15 PVC Push Press
10 Inchworm to Push-up
15 Assisted Squats
15 PVC Strict Press
10 Negative Push-Ups
Round 2
15 PVC Front Squat
15 PVC Push Press
10 Inchworm to Push-up