Flash
Thursday, March 14th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Calf Raises on a 45LB Plate
Ring Rows
Alternating Lunges
-Into-
2 Rounds
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Overhead Squats (Go Deeper Each Rep)
3 Overhead Squat
- Into -
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Calf Raises on a 45LB Plate
Ring Rows
Alternating Lunges
-Into-
2 Rounds
3 Snatch Dip and Drive
3 Snatch Dip, Drive, High Pull
3 Power Snatch
3 Drop Overhead Squats (Go Deeper Each Rep)
3 Overhead Squat
Strength
Every Minute on the Minute X 5 Rounds
2 Pause at the Knee Power Snatches (Focus on Good Positions, Keep the Weight Lighter.)
2 Pause at the Knee Power Snatches (Focus on Good Positions, Keep the Weight Lighter.)
WOD
Workout Format
For Time in Pairs ~ Split Reps
Competitive
3000M Row
200 Double Unders
100 Cal Air Bike
200 Double Unders
100 Cal Air Bike
Performance
2500M Row
200 Double Unders or 340 Single Unders
75 Cal Air Bike
200 Double Unders or 340 Single Unders
75 Cal Air Bike
Lifestyle
10 Minutes Row
4 Minutes Skips
10 Minutes Air Bike
4 Minutes Skips
10 Minutes Air Bike
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
20 Seconds Row
15 Double Unders
20 Seconds Air Bike
1-3 Rounds
20 Seconds Row
15 Double Unders
20 Seconds Air Bike