Flash
Monday, November 6th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawls
Push-up to Downward Dog
Band Rows
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawls
Push-up to Downward Dog
Band Rows
Band Pass Throughs
WOD
Workout Format
For Time
Competitive
3 Rounds
5 Back Squat @ (185/125)
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat (225/145)
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat (255/165)
8/6 Cal Bike
5 Back Squat @ (185/125)
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat (225/145)
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat (255/165)
8/6 Cal Bike
Performance
3 Rounds
5 Back Squat @ (155/105)
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat (185/130)
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat (215/150)
8/6 Cal Bike
5 Back Squat @ (155/105)
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat (185/130)
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat (215/150)
8/6 Cal Bike
Lifestyle
3 Rounds
5 Back Squat
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat
8/6 Cal Bike
5 Back Squat
12/10 Cal Bike
-Into-
3 Rounds
3 Back Squat
10/8 Cal Bike
-Into-
3 Rounds
1 Back Squat
8/6 Cal Bike
Conditioning Warm-Up
2 Rounds
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
Rest 30 Seconds
-Into-
5 Minutes to Do 1-3 Rounds of Wod Warm-up
12 Deadlift @ Workout Weight
9 Hang Power Cleans @ Workout Weight
6 Push Jerks @ Workout Weight
3 Muscle Clean
3 Hang Clean
3 Push Jerk
3 Front Squats
Rest 30 Seconds
-Into-
5 Minutes to Do 1-3 Rounds of Wod Warm-up
12 Deadlift @ Workout Weight
9 Hang Power Cleans @ Workout Weight
6 Push Jerks @ Workout Weight