Flash
Thursday, June 27th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
WOD
Workout Format
2 Rounds
Competitive
A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds
Performance
A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds
Lifestyle
A) 4 Minutes Air Bike / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds
B) 4 Minutes Row / Rest 30 Seconds
C) 4 Minutes Run / Rest 30 Seconds
Notes
Round 1
60 Seconds of Each
Air Bike
Row
Shuttle Runs
Round 2
60 Seconds of Each a Little Faster
Air Bike
Row
Shuttle Runs
-Into-
5 Deadlift-Shrugs With PVC
5 Deadlift-High Pulls With PVC
5 Hang Muscle Cleans With PVC
5 Hang Power Cleans With PVC
5 Muscle Clean With PVC
5 Power Cleans With PVC
60 Seconds of Each
Air Bike
Row
Shuttle Runs
Round 2
60 Seconds of Each a Little Faster
Air Bike
Row
Shuttle Runs
-Into-
5 Deadlift-Shrugs With PVC
5 Deadlift-High Pulls With PVC
5 Hang Muscle Cleans With PVC
5 Hang Power Cleans With PVC
5 Muscle Clean With PVC
5 Power Cleans With PVC