Flash
Monday, October 16th, 2023 – Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Cossack Squats
Alternating Reaching Single Leg Deadlift
Bear Crawl
Band Overhead Press
Band Row
Band Pass Throughs
WOD
Workout Format
4 Rounds
Competitive
12 DB Snatches (50/35)
10 Pull-Ups
12 DB Snatches (50/35)
10 Pistol Squats
10 Pull-Ups
12 DB Snatches (50/35)
10 Pistol Squats
Performance
12 DB Snatches (35/25)
10 Jumping Pull-Ups
12 DB Snatches (35/25)
10 Assisted Pistol Squats
10 Jumping Pull-Ups
12 DB Snatches (35/25)
10 Assisted Pistol Squats
Lifestyle
12 DB Snatches
10 Ring Rows
12 DB Snatches
10 Alternating Lunges
10 Ring Rows
12 DB Snatches
10 Alternating Lunges
Conditioning Warm-Up
1 Round
6 DB Snatches @ Workout Weight
5 Pull-Ups @ Workout Scale
5 Pistol Squats @ Workout Scale
6 DB Snatches @ Workout Weight
5 Pull-Ups @ Workout Scale
5 Pistol Squats @ Workout Scale