Flash
Wednesday, April 17th, 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 Leg Swings Right
Front to Back Leg Swings Left
Push-Ups @ an East Scale
Band Tricep Extensions
Broad Jumps
-Into-
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Push-Ups @ an East Scale
Band Tricep Extensions
Broad Jumps
Strength
Barbell Power Rows
Every 1:00 on the Minute X 5 Rounds
3 Barbell Power Rows
Every 1:00 on the Minute X 5 Rounds
3 Barbell Power Rows
WOD
Workout Format
15 Minute Time Cap
Competitive
100 Burpee Box Jump Overs
Performance
75 Elevated Burpee Box Step Overs
Lifestyle
4 Rounds for Time (15 Minute Time Cap)
10 Front Squats
3 Inch Worms
Rest 1 Minute
10 Front Squats
3 Inch Worms
Rest 1 Minute
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1 Box Step Up
1 Box Running Jump Up
1 Box Step Jumping
3 Box Jumps
3 Burpees
1 Burpee Box Jump
1 Box Step Up
1 Box Running Jump Up
1 Box Step Jumping
3 Box Jumps
3 Burpees
1 Burpee Box Jump