Flash
Thursday, November 30th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Row
Band Pass Throughs
WOD
Workout Format
Every Minute on the Minute X 20 Minutes
Competitive
1) 12 Pendlay Rows (95/65)
2) Max Distance Double Db Farmer Carry
2) Max Distance Double Db Farmer Carry
Performance
1) 12 Pendlay Rows (65/45)
2) Max Distance Double Db Farmer Carry
2) Max Distance Double Db Farmer Carry
Lifestyle
1) 12 Pendlay Rows
2) Max Distance Double Db Farmer Carry
2) Max Distance Double Db Farmer Carry
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Pendlay Rows
20 Second Double Db Farmer Carry
5 Pendlay Rows
20 Second Double Db Farmer Carry