Flash
Wednesday, September 20th, 2023 – Flash Class
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-up
1 Round
2 Reps @ Workout Weight
5 Toes to Bar @ Workout Scale
5 Burpees
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-up
1 Round
2 Reps @ Workout Weight
5 Toes to Bar @ Workout Scale
5 Burpees
WOD
Competitive
Odd:
5 Deadlifts (225/155)
10 Toes to Bar
Even:
Max Burpees
5 Deadlifts (225/155)
10 Toes to Bar
Even:
Max Burpees
Performance
Odd:
5 Deadlifts (155/110)
10 Hanging Leg Raises
Even:
Max Burpees
5 Deadlifts (155/110)
10 Hanging Leg Raises
Even:
Max Burpees
Lifestyle
Odd:
5 Deadlifts
10 Hanging Knee Raises
Even:
Max Elevated Burpees
5 Deadlifts
10 Hanging Knee Raises
Even:
Max Elevated Burpees
Cooldown
1 Minute per Stretch per Side
Seated Single Leg Hamstring Stretch
Standing Calf Stretch
Seated Single Leg Hamstring Stretch
Standing Calf Stretch
Notes
Every Minute on the Minute for 20 Minutes