Flash
Tuesday, July 9th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Push Press
Complete the Following at Your Own Pace Within 12 Minutes
Push Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Set X 5 Reps / Rest 30-60 Seconds
5 Working Sets X 3 Reps @ Working Weight (@ a Difficulty of 6-8/10) / Rest 30-90 Seconds
Complete the Following at Your Own Pace Within 12 Minutes
Push Press
1 Warm-up Set X 15 Reps @ Empty Bar / Rest 30-60 Seconds
1 Warm-up Set X 8 Reps / Rest 30-60 Seconds
1 Warm-up Set X 5 Reps / Rest 30-60 Seconds
5 Working Sets X 3 Reps @ Working Weight (@ a Difficulty of 6-8/10) / Rest 30-90 Seconds
WOD
Workout Format
4 Rounds ~ In Pairs ~ You Go, I Go
Competitive
Max Unbroken Bent Over Rows (135/95)
Max Unbroken Ring Rows
Rest 60 Seconds
Max Unbroken Ring Rows
Rest 60 Seconds
Performance
Max Unbroken Bent Over Rows (95/65)
Max Unbroken Ring Rows
Rest 60 Seconds
Max Unbroken Ring Rows
Rest 60 Seconds
Lifestyle
Max Unbroken Bent Over Rows (95/65)
Max Unbroken Ring Rows
Rest 60 Seconds
Max Unbroken Ring Rows
Rest 60 Seconds
Notes
Round 1
8 Inchworms
15 Band Pull Aparts
15 Db Forearm Curls
Round 2
15 Band Good Mornings
15 Ring Rows
15 Db Bicep Curls
8 Inchworms
15 Band Pull Aparts
15 Db Forearm Curls
Round 2
15 Band Good Mornings
15 Ring Rows
15 Db Bicep Curls