Flash
Thursday, March 21st, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups
- Into -
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups
Strength
Every Minute on the Minute X 3 Rounds
8 Bent Over DB Rows
8 Bent Over DB Rows
WOD
Workout Format
AMRAP 8 ~ In Pairs
Competitive
5 Front Squats Each (155/105)
15 Burpees to Plate Sync
15 Burpees to Plate Sync
Performance
5 Front Squats Each (115/80)
15 Burpee to Plate Sync
15 Burpee to Plate Sync
Lifestyle
5 Front Squats Each
15 Elevated Burpees Sync
(Partners can work at their squats at the same time.)
15 Elevated Burpees Sync
(Partners can work at their squats at the same time.)
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
3 Front Squats (Build Weight Each Set)
1 Burpee Pull-Ups
1-3 Rounds
3 Front Squats (Build Weight Each Set)
1 Burpee Pull-Ups