Flash
Tuesday, November 7th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawls
Push-up to Downward Dog
Band Rows
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawls
Push-up to Downward Dog
Band Rows
Band Pass Throughs
WOD
Workout Format
5 Rounds for Time (28 minute Time Cap)
Competitive
500M Row
Rest 2 Minutes
Rest 2 Minutes
Performance
500M Row
Rest 2 Minutes
Rest 2 Minutes
Lifestyle
2 Minute Row
Rest 2 Minutes
Rest 2 Minutes
Conditioning Warm-Up
Every Minute on the Minute X 5 Minutes
Row @ 50% Effort
Row @ 60% Effort
Row @ 70% Effort
Row @ 80% Effort
Row @ 90% Effort
Row @ 50% Effort
Row @ 60% Effort
Row @ 70% Effort
Row @ 80% Effort
Row @ 90% Effort