Flash
Monday, January 29th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
WOD
Workout Format
5 Rounds ~ For Time
Competitive
12 Double Db Deadlifts (50’s/35’s)
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead
Performance
12 Double Db Deadlifts (35’s/25’s)
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead
Lifestyle
12 Double Db Deadlifts
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead
9 Double Db Hang Power Cleans
6 Double Db Shoulder to Overhead
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Double Db Deadlifts
3 Double Db Hang Power Cleans
3 Double Db Shoulder to Overhead
3 Double Db Deadlifts
3 Double Db Hang Power Cleans
3 Double Db Shoulder to Overhead