Flash
Friday, September 22nd, 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
Conditioning Warm-up
1 Round
5 Hang Cleans @ Working Weight
2 Wall Walks
10 Seconds Air Bike Sprint
-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
Conditioning Warm-up
1 Round
5 Hang Cleans @ Working Weight
2 Wall Walks
10 Seconds Air Bike Sprint
WOD
Workout Format
For Time (18 Minute Time Cap)
Competitive
21-15-9
Hang Cleans (95/65)
9-6-3
Wall Walks
20-15-10
Cal Air Bike
Hang Cleans (95/65)
9-6-3
Wall Walks
20-15-10
Cal Air Bike
Performance
21-15-9
Hang Cleans (45/35)
9-6-3
Scaled Wall Walks
20-15-10
Cal Air Bike
Hang Cleans (45/35)
9-6-3
Scaled Wall Walks
20-15-10
Cal Air Bike
Lifestyle
21-15-9
Hang Cleans
9-6-3
Inchworm
15-10-5
Cal Air Bike
Hang Cleans
9-6-3
Inchworm
15-10-5
Cal Air Bike