Flash
Wednesday, November 20th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Inchworms to Push-Ups
10 Band Overhead Press
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows
-Into-
2 Rounds:
10 Inchworms to Push-Ups
10 Band Overhead Press
10 Band Rows
10 Scap Pull-Ups
10 Ring Rows
Strength
Every Minute on the Minute x 4 Rounds:
8 Chin-Ups
8 Chin-Ups
WOD
Workout Format
3 Rounds for Time
Competitive
21 Single DB Devil Press (65/45)
9 Pull-Ups
9 Pull-Ups
Performance
21 Single DB Devil Press (45/30)
9 Feet Elevated Ring Rows
9 Feet Elevated Ring Rows
Lifestyle
21 Single DB Devil Press
9 Ring Rows
9 Ring Rows