Flash
Friday, February 16th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
-Into-
6 Minutes to Perform
15 Empty Bar Sumo Deadlift
8 Sumo Deadlift @ Approx. 40% 1RM or Build Weight
6 Sumo Deadlift @ Approx. 50% 1RM or Build Weight
3 Sumo Deadlift @ Approx. 60% 1RM or Build Weight
1 Sumo Deadlift @ Approx. 65% 1RM or Build Weight
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Band Overhead Tricep Extension
Rocking Bear Crawl Wrist Stretch
-Into-
6 Minutes to Perform
15 Empty Bar Sumo Deadlift
8 Sumo Deadlift @ Approx. 40% 1RM or Build Weight
6 Sumo Deadlift @ Approx. 50% 1RM or Build Weight
3 Sumo Deadlift @ Approx. 60% 1RM or Build Weight
1 Sumo Deadlift @ Approx. 65% 1RM or Build Weight
Strength
Every 2 Minutes on the Minute X 3 Rounds
Sumo Deadlift 3 Reps @ Approx. 70% 1RM or Build Each Set.
Sumo Deadlift 3 Reps @ Approx. 70% 1RM or Build Each Set.
WOD
Workout Format
For Time ~4 Rounds
Competitive
4 Db Snatch (80/55)
75 Double Unders
75 Double Unders
Performance
4 Db Snatch (50/35)
75 Double Unders or 125 Single Unders
75 Double Unders or 125 Single Unders
Lifestyle
4 Db Snatch
75 Single Unders
75 Single Unders
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
2 Db Snatch
15 Double Unders
2 Db Snatch
15 Double Unders