Flash
Thursday, June 13th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Bent Over Row
For 8 Minute ~ Rest 1-2 Minutes Between Sets
8 Bent Over Barbell Row
For 8 Minute ~ Rest 1-2 Minutes Between Sets
8 Bent Over Barbell Row
WOD
Workout Format
For Time ~ 12 Minute Time Cap
Competitive
30 Box Jumps
40 Cal Row
50 Thrusters (45/35)
40 Cal Row
50 Thrusters (45/35)
Performance
30 Box Jumps or Step UPS
40 Cal Row
50 Thrusters (45/35)
40 Cal Row
50 Thrusters (45/35)
Lifestyle
30 Box Step Ups
2 Minutes Row
50 Thrusters
2 Minutes Row
50 Thrusters
Notes
Round 1
10 Cal Row
16 Box Step Ups
15 PVC Front Squat to Med Ball
Round 2
10 Cal Row
10 Box Jumps
10 PVC Thrusters
10 Cal Row
16 Box Step Ups
15 PVC Front Squat to Med Ball
Round 2
10 Cal Row
10 Box Jumps
10 PVC Thrusters