Flash
Wednesday, June 19th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
WOD
Workout Format
For Time ~ 20 Minutes
Competitive
50 Pull-Ups
400-Meter Run
21 Thrusters (95/65)
800-Meter Run
21 Thrusters (95/65)
400-Meter Run
50 Pull-Ups
400-Meter Run
21 Thrusters (95/65)
800-Meter Run
21 Thrusters (95/65)
400-Meter Run
50 Pull-Ups
Performance
25 Pull-Ups or Jumping Pull-Ups
400-Meter Run
15 Thrusters (65/45)
800-Meter Run
15 Thrusters (65/45)
400-Meter Run
25 Pull-Ups or Jumping Pull-Ups
400-Meter Run
15 Thrusters (65/45)
800-Meter Run
15 Thrusters (65/45)
400-Meter Run
25 Pull-Ups or Jumping Pull-Ups
Lifestyle
25 Ring Row
400-Meter Run
15 Thrusters
800-Meter Run
15 Thrusters
400-Meter Run
25 Ring Rows
400-Meter Run
15 Thrusters
800-Meter Run
15 Thrusters
400-Meter Run
25 Ring Rows
Notes
Round 1
200M Run
15 Scap Pull-up
15 Front Squat to Med Ball
15 Elevated Push-Ups
Round 2
200M Run
8 Pull-Ups or Negative Pull-Ups
10 Thrusters
10 Push-Ups or Knee Push-Ups
200M Run
15 Scap Pull-up
15 Front Squat to Med Ball
15 Elevated Push-Ups
Round 2
200M Run
8 Pull-Ups or Negative Pull-Ups
10 Thrusters
10 Push-Ups or Knee Push-Ups