Flash
Friday, November 15th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
12 Hang Muscle Snatches
10 Dynamic Squats
10 Prone Cobras
10 Glute Bridges
30-Second Dead Hang
-Into-
2 Rounds:
12 Hang Muscle Snatches
10 Dynamic Squats
10 Prone Cobras
10 Glute Bridges
30-Second Dead Hang
Strength
Plank
EMOM x 4 Rounds x 30 Seconds
EMOM x 4 Rounds x 30 Seconds
WOD
Workout Format
4 Rounds
Competitive
20/15 Cal Air Bike
15 Toes-to-Bar
9 Hang Power Snatch (75/50)
15 Toes-to-Bar
9 Hang Power Snatch (75/50)
Performance
17/13 Cal Air Bike
15 Leg Raises
9 Hang Power Snatch (45/35)
15 Leg Raises
9 Hang Power Snatch (45/35)
Lifestyle
15/12 Cal Air Bike
15 Knee Raises or Sit-Ups
9 Hang Power Snatch
15 Knee Raises or Sit-Ups
9 Hang Power Snatch