Flash
Thursday, November 23rd, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
WOD
Workout Format
AMRAP 10
Competitive
12 Cleans (135/95)
9 Burpee Over Bar
6 Thrusters
9 Burpee Over Bar
6 Thrusters
Performance
12 Cleans (95/65)
9 Burpee Over Bar
6 Thrusters
9 Burpee Over Bar
6 Thrusters
Lifestyle
12 Cleans
9 No Push-up Burpee Over Bar
6 Thrusters
9 No Push-up Burpee Over Bar
6 Thrusters
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Cleans @ Warm-up to Workout Weight
5 Burpees Over Bar
2 Thrusters @ Warm-up to Workout Weight
5 Cleans @ Warm-up to Workout Weight
5 Burpees Over Bar
2 Thrusters @ Warm-up to Workout Weight