Flash
Wednesday, April 10th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges
-Into-
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges
WOD
Workout Format
In Pairs ~ 2 Rounds For Time (25 Minute Time Cap)
Competitive
50 Burpees
100 KB Swings (50/35)
200M Run
300 Double Unders
100 KB Swings (50/35)
200M Run
300 Double Unders
Performance
50 Burpees
100 KB Swings (35/25)
200M Run
300 Double Unders or 500 Single Unders
100 KB Swings (35/25)
200M Run
300 Double Unders or 500 Single Unders
Lifestyle
50 Elevated Burpees
100 KB Swings
200M Run
300 Single Unders
100 KB Swings
200M Run
300 Single Unders
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
200M Run
5 Burpees
5 KB Swings
10 Double Unders
200M Run
5 Burpees
5 KB Swings
10 Double Unders