Flash
Thursday, May 30th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Pull Ups (16 Minutes)
Every 1 Minutes on the Minute X 4 Rounds
6 Strict Pull-Ups or Assisted Pull-Ups or Ring Rows
Every 1 Minutes on the Minute X 4 Rounds
6 Strict Pull-Ups or Assisted Pull-Ups or Ring Rows
WOD
Workout Format
AMRAP 15 Minutes
Competitive
400M Run
20 Alt. Db Snatches (50/35)
20 Sit-Ups
20 Alt. Db Snatches (50/35)
20 Sit-Ups
Performance
400M Run
20 Alt. Db Snatches (35/25)
20 Sit-Ups
20 Alt. Db Snatches (35/25)
20 Sit-Ups
Lifestyle
200M Run
20 Alt. Db Snatches
20 Crunches
20 Alt. Db Snatches
20 Crunches
Notes
Round 1
15 Shuttle Runs
10 Scap Pull-Ups
10 Single Db Deadlifts
10 Crunches
Round 2
15 Shuttle Runs
8 Pull-Ups
10 Db Snatches
10 Sit-Ups
15 Shuttle Runs
10 Scap Pull-Ups
10 Single Db Deadlifts
10 Crunches
Round 2
15 Shuttle Runs
8 Pull-Ups
10 Db Snatches
10 Sit-Ups