Flash
Tuesday, April 9th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
30 Seconds Work / 5 Seconds Rest
Bent Over Body Sways
Pvc Pace Overs
Dynamic Squats
Pvc Panda Pulls
Band Good Morning
Band Row
- Into -
30 Seconds Work / 5 Seconds Rest
Bent Over Body Sways
Pvc Pace Overs
Dynamic Squats
Pvc Panda Pulls
Band Good Morning
Band Row
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
25 Double Unders
20 Second Air Bike
20 Seconds Row
25 Double Unders
20 Second Air Bike
20 Seconds Row
Strength
Every Minute on the Minute X 4 Rounds
2 Push Jerks @ Lighy Weight
2 Push Jerks @ Lighy Weight
WOD
Workout Format
EMOM x 15
Competitive
1) 13/10 Cal Air Bike
2) 150M Row
3) 50 Double Unders
2) 150M Row
3) 50 Double Unders
Performance
1) 10/8 Cal Air Bike
2) 100M Row
3) 50 Double Unders or 85 Single Unders
2) 100M Row
3) 50 Double Unders or 85 Single Unders
Lifestyle
1) 30 Seconds Air Bike
2) 45 Seconds Row Row
3) 50 Single Unders
2) 45 Seconds Row Row
3) 50 Single Unders