Flash
Thursday, March 28th, 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
Ring Rows
Alternating Lunges
Negative Pull-Ups
- Into -
Side to Side Arm Swings
Front to Back Leg Swings Right
Front to Back Leg Swings Left
Ring Rows
Alternating Lunges
Negative Pull-Ups
Strength
Every 2.5 Minutes on the Minutes X 3 Rounds
10 Touch and Go Clean and Jerks @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken
10 Touch and Go Clean and Jerks @ Moderate Weight (35-45% 1 Rm)
*All Sets Should Be Unbroken
WOD
Workout Format
5 Rounds ~ 15 Minute Time Cap
Competitive
200M Run
15 Push-Ups
10 Deadlifts (185/125)
15 Push-Ups
10 Deadlifts (185/125)
Performance
200M Run
15 Elevated Push-Ups
10 Deadlifts (135/95)
15 Elevated Push-Ups
10 Deadlifts (135/95)
Lifestyle
200M Run
10 Elevated Push-Ups
10 Deadlifts
10 Elevated Push-Ups
10 Deadlifts
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
3 Deadlifts (Warm-up to Working Weight)
-Into-
1 Rounds
200M Run
5 Push-Ups
3 Deadlifts (Warm-up to Working Weight)
-Into-
1 Rounds
200M Run
5 Push-Ups