Flash
Friday, November 10th, 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
As Many Reps as Possible in 15 Minutes
Competitive
12 Double Db Snatch (35/25)
20 Double Db Box Step Over (20”)
20 Double Db Box Step Over (20”)
Performance
12 Double Db Snatch (25/15)
20 Double Db Box Step Over (20”)
20 Double Db Box Step Over (20”)
Lifestyle
12 Double Db Snatch
20 Box Step Over
20 Box Step Over
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Double Db Snatch @ Working Weight
5 Double Db Box Step Over @ Workout Scale
5 Double Db Snatch @ Working Weight
5 Double Db Box Step Over @ Workout Scale