Flash
Wednesday, July 10th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
WOD
Workout Format
8 Rounds ~ For Time
Competitive
100M Sprint
15 Push-Ups
Rest 60 Seconds
15 Push-Ups
Rest 60 Seconds
Performance
100M Sprint
15 Push-Ups or Elevated Push-Ups
Rest 60 Seconds
15 Push-Ups or Elevated Push-Ups
Rest 60 Seconds
Lifestyle
6 Rounds
100M Sprint
15 Elevated Push-Ups
Rest 60 Seconds
100M Sprint
15 Elevated Push-Ups
Rest 60 Seconds
Notes
Round 1
200M Run
15 Band Pull Aparts
15 Band Overhead Press
Round 2
150M Run
15 Elevated or Wall Push-up
Round 3
100M Run
10 Push-up or Elevated Push-up
200M Run
15 Band Pull Aparts
15 Band Overhead Press
Round 2
150M Run
15 Elevated or Wall Push-up
Round 3
100M Run
10 Push-up or Elevated Push-up