Flash
Tuesday, July 30th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
WOD
Workout Format
For Time
Competitive
5-3-1
Muscle-Ups
15-9-6
Handstand Push-Ups
20-14-8
Alternating Pistol Squats
Muscle-Ups
15-9-6
Handstand Push-Ups
20-14-8
Alternating Pistol Squats
Performance
5-3-1
Pull-Ups
15-9-6
Handstand Push-Ups to a Mat
20-14-8
Alternating Assisted Pistol Squats
Pull-Ups
15-9-6
Handstand Push-Ups to a Mat
20-14-8
Alternating Assisted Pistol Squats
Lifestyle
5-3-1
Assisted Pull-Ups or Ring Rows
15-9-6
Pike Push-Ups or Hand Release Push-Ups
20-14-8
Alternating Box Pistol Squats
Assisted Pull-Ups or Ring Rows
15-9-6
Pike Push-Ups or Hand Release Push-Ups
20-14-8
Alternating Box Pistol Squats
Notes
-Into-
15 Band Overhead Press
15 Scap Pull-Ups
16 Alternating Lunges
5 Wall Walks
5 Pull-Ups
5 Pistol Squats
15 Band Overhead Press
15 Scap Pull-Ups
16 Alternating Lunges
5 Wall Walks
5 Pull-Ups
5 Pistol Squats