Flash
Monday, October 30th, 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
5 Rounds for Time
Competitive
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Performance
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Lifestyle
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
9 Hang Power Cleans
6 Push Jerks
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