Flash
Thursday, October 5th, 2023 – Flash Class
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
WOD
Workout Format
AMRAP 15
Competitive
8 Strict Pull-Ups
16 American KB Swings (50/35)
32 Double Unders
16 American KB Swings (50/35)
32 Double Unders
Performance
8 Strict Pull-Ups
16 American KB Swings (35/25)
32 Double Unders or 55 Single Unders
16 American KB Swings (35/25)
32 Double Unders or 55 Single Unders
Lifestyle
8 Strict Pull-Ups
16 American KB Swings (35/25)
32 Single Unders
16 American KB Swings (35/25)
32 Single Unders
Conditioning Warm-Up
1 Rounds
5 Pull-Ups @ Working Scale
8 American KB Swings @ Workout Weight
16 Double Unders @ Working Scale
5 Pull-Ups @ Working Scale
8 American KB Swings @ Workout Weight
16 Double Unders @ Working Scale