Flash
Thursday, December 21st, 2023 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
WOD
Workout Format
Elizabeth
21-15-9, For Time, 10 Minute Time Cap (Re-Test Workout Nov. 9th)
21-15-9, For Time, 10 Minute Time Cap (Re-Test Workout Nov. 9th)
Competitive
Cleans (135/95)
Ring Dips
Ring Dips
Performance
Cleans (95/65)
Ring Dips or Assisted Ring Dips
Ring Dips or Assisted Ring Dips
Lifestyle
Cleans
Push-Ups or Elevated Push-Ups
Push-Ups or Elevated Push-Ups
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Cleans @ Warm-up to Working Weight
5 Ring Dips @ Workout Scale
5 Cleans @ Warm-up to Working Weight
5 Ring Dips @ Workout Scale