Flash
Monday, August 19th, 2024 - Flash Class
WOD
Workout Format
5 Rounds
Competitive
5 Hang Cleans (135/95)
5 Shoulder to Over Head (135/95)
12/9 Air Bike Cals
Rest 2 Minutes
5 Shoulder to Over Head (135/95)
12/9 Air Bike Cals
Rest 2 Minutes
Performance
5 Hang Cleans (95/65)
5 Shoulder to Over Head (95/65)
10/7 Air Bike Cals
Rest 2 Minutes
5 Shoulder to Over Head (95/65)
10/7 Air Bike Cals
Rest 2 Minutes
Lifestyle
5 Hang Cleans
5 Shoulder to Over Head
40 Seconds Air Bike
Rest 2 Minutes
5 Shoulder to Over Head
40 Seconds Air Bike
Rest 2 Minutes
Notes
2 Rounds
30 Seal Jacks
16 Spiderman Mountain Climbers
15 Dynamic Squat Stretch
15 Tall Plank to Downward Dog Toe Taps
Clean Progression
6 Deadlift-Shrugs With Pvc.
6 Deadlift-High Pulls With Pvc.
6 Hang Muscle Cleans With Pvc
6 Hang Power Cleans With Pvc
6 Muscle Clean With Pvc
6 Power Cleans With Pvc
Jerk Progressions
6 Dip and Drive
6 Dip and Drive With Hands on Shoulders
6 Dip and Drive With Punch Overhead
6 Push Jerk With Pvc
30 Seal Jacks
16 Spiderman Mountain Climbers
15 Dynamic Squat Stretch
15 Tall Plank to Downward Dog Toe Taps
Clean Progression
6 Deadlift-Shrugs With Pvc.
6 Deadlift-High Pulls With Pvc.
6 Hang Muscle Cleans With Pvc
6 Hang Power Cleans With Pvc
6 Muscle Clean With Pvc
6 Power Cleans With Pvc
Jerk Progressions
6 Dip and Drive
6 Dip and Drive With Hands on Shoulders
6 Dip and Drive With Punch Overhead
6 Push Jerk With Pvc