Flash
Thursday, October 17th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
3 Rounds
8 Inchworms
10 Ring Rows
12 Band Overhead Press
Rest 30 Seconds
-Into-
3 Rounds
8 Inchworms
10 Ring Rows
12 Band Overhead Press
Rest 30 Seconds
Strength
Barbell Row
EMOM x 4 Sets x 10 Reps
EMOM x 4 Sets x 10 Reps
WOD
Workout Format
For Time
21-15-9
21-15-9
Competitive
Strict HSPU
Strict Ring Dips
Push-Ups
Strict Ring Dips
Push-Ups
Performance
Strict Pike Push-Ups
Strict Bar Dips or Assisted Ring Dips
Push-Ups
Strict Bar Dips or Assisted Ring Dips
Push-Ups
Lifestyle
Hand Release Push-Ups
Bench Dips
Elevated Push-Ups
Bench Dips
Elevated Push-Ups