Flash
Wednesday, June 12th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
Strength
Bench Press
Build to a Heavy 5 Rep Bench Press in 12 Minutes
*Rest 2-3 Minutes Between Hard Sets
Build to a Heavy 5 Rep Bench Press in 12 Minutes
*Rest 2-3 Minutes Between Hard Sets
WOD
Workout Format
For Time ~ 16 Minutes
Competitive
30-25-20-15-10
Cal Air Bike
4 Gym Length Bear Crawl
Cal Air Bike
4 Gym Length Bear Crawl
Performance
25-20-15-10-5
Cal Air Bike
4 Gym Length Bear Crawl
Cal Air Bike
4 Gym Length Bear Crawl
Lifestyle
20-15-10-10-5
Cal Air Bike
4 Gym Length Bear Crawl
Cal Air Bike
4 Gym Length Bear Crawl
Notes
Round 1
8 Cal Bike
15 Empty Bar Bench Press
10 Inchworms
Round 2
8 Cal Bike
15 Empty Bar Bench Press
1 Gym Length Bear Crawl
8 Cal Bike
15 Empty Bar Bench Press
10 Inchworms
Round 2
8 Cal Bike
15 Empty Bar Bench Press
1 Gym Length Bear Crawl