Flash
Thursday, December 28th, 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
Strength
30 Seconds Work / 30 Seconds Rest x 5
Max Ring Rows (min. 3 reps)
Max Ring Rows (min. 3 reps)
WOD
Workout Format
Elizabeth
5 Rounds - For Time (Testing Workout)
5 Rounds - For Time (Testing Workout)
Competitive
15/12 Cal Bike
10 Alternating Db Snatches (75/55)
10 Alternating Db Snatches (75/55)
Performance
15/12 Cal Bike
10 Alternating Db Snatches (50/35)
10 Alternating Db Snatches (50/35)
Lifestyle
10/8 Cal Bike
10 Alternating Db Snatches
10 Alternating Db Snatches
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
20 Sec. Bike
2 Db Snatches (Build to Working Weight)
20 Sec. Bike
2 Db Snatches (Build to Working Weight)