Flash
Thursday, April 4th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
Arm Swings
Front to Back Leg Swings Left
Front to Back Leg Swings Right
Elephant Walks
Inchworms to Downward Dog
Band Row
-Into-
2 Rounds Of
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Snatch (Go Deeper Each Rep)
3 Overhead Squat
- Into -
Arm Swings
Front to Back Leg Swings Left
Front to Back Leg Swings Right
Elephant Walks
Inchworms to Downward Dog
Band Row
-Into-
2 Rounds Of
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Snatch (Go Deeper Each Rep)
3 Overhead Squat
Strength
Every 1:30 on the Minute X 5 Rounds
3 Touch and Go Powe Snatches @ Moderate Weight
Every Minute on the Minute X 4 Rounds
3 Snatch High Pulls @ Easy Weight
3 Touch and Go Powe Snatches @ Moderate Weight
Every Minute on the Minute X 4 Rounds
3 Snatch High Pulls @ Easy Weight
WOD
Workout Format
For Time (20 Minute Time Cap)
Competitive
30-20-10
Air Squats
Push-Ups
Sit-Ups
Ring Rows
Rest 2 Mintes
10-20-30
Air Squats
Push-Ups
Sit-Ups
Ring Rows
Air Squats
Push-Ups
Sit-Ups
Ring Rows
Rest 2 Mintes
10-20-30
Air Squats
Push-Ups
Sit-Ups
Ring Rows
Performance
30-20-10
Air Squats
Elevated Push-Ups
Sit-Ups
Ring Rows
Rest 2 Mintes
10-20-30
Air Squats
Elevated Push-Ups
Sit-Ups
Ring Rows
Air Squats
Elevated Push-Ups
Sit-Ups
Ring Rows
Rest 2 Mintes
10-20-30
Air Squats
Elevated Push-Ups
Sit-Ups
Ring Rows
Lifestyle
30-20-10
Box Squats
Elevated Push-Ups
Crunch
Ring Rows
Rest 2 Mintes
10-20-30
Box Squats
Elevated Push-Ups
Crunch
Ring Rows
Box Squats
Elevated Push-Ups
Crunch
Ring Rows
Rest 2 Mintes
10-20-30
Box Squats
Elevated Push-Ups
Crunch
Ring Rows
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
4 Air Squats
4 Negative Push-Ups
4 Push-Ups
4 Sit-Ups
4 Ring Rows
4 Air Squats
4 Negative Push-Ups
4 Push-Ups
4 Sit-Ups
4 Ring Rows