Flash
Thursday, February 8th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Deep Stretch Ring Row
Dumbbell Wrist Curl and Extensions
- Into -
2 Rounds / 20 Seconds Each
Extra Rom KB Pull Over
Deep Stretch Ring Row
Dumbbell Wrist Curl and Extensions
Strength
Every 1:15 Minutes on the Minute X 3 Rounds
6 Chin-Ups
6 Chin-Ups
WOD
Workout Format
For Time ~ 5 Rounds ~ Re-test From December 28th
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 3-5 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)