Flash
Tuesday, December 12th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
WOD
Workout Format
4 Rounds for Time
Competitive
21/17 Cal Air Bike
14 Wall Balls (20/14)
7 Deadlifts (275/195)
14 Wall Balls (20/14)
7 Deadlifts (275/195)
Performance
21/17 Cal Air Bike
14 Wall Balls (14/10)
7 Deadlifts (195/135)
14 Wall Balls (14/10)
7 Deadlifts (195/135)
Lifestyle
21/17 Cal Air Bike
14 Wall Balls
7 Deadlifts
14 Wall Balls
7 Deadlifts
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 sec Bike
5 Wall Balls
2 Deadlifts (Warm-up to Working Weight)
20 sec Bike
5 Wall Balls
2 Deadlifts (Warm-up to Working Weight)