Flash
Wednesday, November 15th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
WOD
Workout Format
Every Minute on the Minute for 20 Minutes
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
3 Ring Dips @ Workout Scale
3 Strict Pull-Ups @ Workout Scale
3 Ring Dips @ Workout Scale
3 Strict Pull-Ups @ Workout Scale
Notes
COMPETITIVE
Odd ~ 3 Reps of Ring Dips
Even ~ 3 Reps of Strict Pull-up
Add 1 Rep Each Round Until Failure
PERFORMANCE
Odd ~ 3 Reps of Push-Ups
Even ~ 3 Reps of Assisted Strict Pull-up
Add 1 Rep Each Round Until Failure
LIFESTYLE
Odd ~ 3 Reps of Z Press
Even ~ 3 Reps of Db Rows
Add 1 Rep Each Round Until Failure
Odd ~ 3 Reps of Ring Dips
Even ~ 3 Reps of Strict Pull-up
Add 1 Rep Each Round Until Failure
PERFORMANCE
Odd ~ 3 Reps of Push-Ups
Even ~ 3 Reps of Assisted Strict Pull-up
Add 1 Rep Each Round Until Failure
LIFESTYLE
Odd ~ 3 Reps of Z Press
Even ~ 3 Reps of Db Rows
Add 1 Rep Each Round Until Failure