Flash
Friday, October 27th, 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
- 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
WOD
Workout Format
3 Rounds for Time, in Pairs
Competitive
100 Box Jumps (24”/20”)
30 Push Jerks (155/105)
30 Push Jerks (155/105)
Performance
100 Box Jumps or Box Step UPS (24”/20”)
30 Push Jerks (115/95)
30 Push Jerks (115/95)
Lifestyle
100 Box Step Ups
30 Push Jerks
30 Push Jerks
Conditioning Warm-Up
2 Rounds
10 Box Jumps @ Workout Scale
5 Push Jerks @ Warm-up / Workout Weight
10 Box Jumps @ Workout Scale
5 Push Jerks @ Warm-up / Workout Weight