Flash
Friday, November 22nd, 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 Overhead Squats
30-Second Arm Circles
-Into-
2 Rounds:
12 Hang Muscle Snatches
10 Dynamic Squats
10 Prone Cobras
10 Overhead Squats
30-Second Arm Circles
Strength
Plank
EMOM x 4 Rounds x 30 Seconds
EMOM x 4 Rounds x 30 Seconds
WOD
Workout Format
16 Minute AMRAP ~ In Pairs ~ Share Work
Competitive
12 Thrusters (105/75)
12 Burpee Over Bar
24 Deadlifts (105/75)
12 Burpee Over Bar
24 Deadlifts (105/75)
Performance
12 Thrusters (95/65)
12 Burpee Over Bar
24 Deadlifts (95/65)
12 Burpee Over Bar
24 Deadlifts (95/65)
Lifestyle
12 Thrusters
12 Burpee Over Bar
24 Deadlifts
12 Burpee Over Bar
24 Deadlifts