Wednesday, November 6th, 2024 - Flash Class

Wednesday, November 6th, 2024 - Bootcamp
All Workouts
Wednesday, November 6th, 2024 – Bench Press
Flash

Wednesday, November 6th, 2024 - Flash Class

General Warm-Up

2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
10 Band Pullovers
10 Band Face Pulls
6 Kneeling KB Windmills Per Side
10 Scap Pull-Ups
10 Ring Rows

WOD

Workout Format
For Time
Competitive
30 Double-Unders
15 Pull-Ups
30 Double-Unders
10 Chest-to-Bar Pull-Ups
30 Double-Unders
5 Burpee Pull-Ups
30 Double-Unders
10 Chest-to-Bar Pull-Ups
30 Double-Unders
15 Pull-Ups
Performance
30 Double-Unders or 50 Single Unders
15 Ring Rows
30 Double-Unders or 50 Single Unders
10 Pull-Ups
30 Double-Unders or 50 Single Unders
5 Burpee Pull-Ups
30 Double-Unders or 50 Single Unders
10 Pull-Ups
30 Double-Unders or 50 Single Unders
15 Ring Rows
Lifestyle
30 Single Unders
10 Ring Rows
30 Single Unders
10 Ring Rows
30 Single Unders
5 Burpee Ring Rows
30 Single Unders
10 Ring Rows
30 Single Unders
10 Ring Rows