Flash
Wednesday, August 28th, 2024 - Flash Class
WOD
Workout Format
6 Rounds
Competitive
4 Strict Toes to Bar
6 Strict Pull-Ups
8 Strict Dips
6 Strict Pull-Ups
8 Strict Dips
Performance
4 Strict Hanging Leg Raises
6 Feet Elevated Ring Rows
8 Hand Release Push-Ups
6 Feet Elevated Ring Rows
8 Hand Release Push-Ups
Lifestyle
4 Strict Hanging Knee Raises or Lying Knee Tucks
6 Parallel With the Floor Ring Rows or Ring Rows
8 Push-Ups or Elevated Push-Ups
6 Parallel With the Floor Ring Rows or Ring Rows
8 Push-Ups or Elevated Push-Ups
Notes
1 Round
1.5 Minutes Cardio of Choice
14 Sit-Ups
14 Ring Rows
14 Push-Ups
-Into-
1 Round
1.5 Minutes Cardio of Choice
5 Hanging Leg Raises
6 Pull-Ups
7 Dips
1.5 Minutes Cardio of Choice
14 Sit-Ups
14 Ring Rows
14 Push-Ups
-Into-
1 Round
1.5 Minutes Cardio of Choice
5 Hanging Leg Raises
6 Pull-Ups
7 Dips