Flash
Wednesday, January 17th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Strength
Push-Ups
Every 1:30 Minutes on the Minute X 4 Rounds
12 Push-Ups or Weighted Push-Ups
Every 1:30 Minutes on the Minute X 4 Rounds
12 Push-Ups or Weighted Push-Ups
WOD
Workout Format
For Time ~ In Pairs
Switch Every Time a Break Is Taken on either the Bench or the Sandbag.
Switch Every Time a Break Is Taken on either the Bench or the Sandbag.
Competitive
120 Dumbbell Bench Press (65/45)
Partner a Works on Bench Press
Partner B Sandbag Hold (150/100)
Partner a Works on Bench Press
Partner B Sandbag Hold (150/100)
Performance
120 Dumbbell Bench Press (45/30)
Partner a Works on Bench Press
Partner B Sandbag Hold (100/50)
Partner a Works on Bench Press
Partner B Sandbag Hold (100/50)
Lifestyle
120 Dumbbell Bench Press
Partner a Works on Bench Press
Partner B Sandbag Hold
Partner a Works on Bench Press
Partner B Sandbag Hold
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Dumbbell Bench Press
1 Sandbag Clean
5 Dumbbell Bench Press
1 Sandbag Clean