Flash
Wednesday, November 1st, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Rows
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Rows
Band Pass Throughs
WOD
Workout Format
5 Rounds for Time
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
3 Box Jumps @ Workout Scale
8 Db Alternating Gorilla Rows @ Workout Weight
100M Run
3 Box Jumps @ Workout Scale
8 Db Alternating Gorilla Rows @ Workout Weight
100M Run
Notes
COMPETITIVE
6 Box Jumps (30/24)
30 Db Alternating Gorilla Rows (50/35)
80M Db Carry (50/35)
PERFORMANCE
6 Box Jumps (24/20)
30 Db Alternating Gorilla Rows (35/25)
80M Db Carry (35/25)
LIFESTYLE
6 Box Jumps or Step-Ups
30 Db Alternating Gorilla Rows
80M Db Carry
6 Box Jumps (30/24)
30 Db Alternating Gorilla Rows (50/35)
80M Db Carry (50/35)
PERFORMANCE
6 Box Jumps (24/20)
30 Db Alternating Gorilla Rows (35/25)
80M Db Carry (35/25)
LIFESTYLE
6 Box Jumps or Step-Ups
30 Db Alternating Gorilla Rows
80M Db Carry