Flash
Thursday, November 9th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Rows
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Rows
Band Pass Throughs
WOD
Workout Format
For Time (10 minute Time Cap) - Test Workout
Competitive
21-15-9
Cleans (135/95)
Ring Dips
Cleans (135/95)
Ring Dips
Performance
21-15-9
Cleans (95/65)
Ring Dips or Assisted Ring Dips
Cleans (95/65)
Ring Dips or Assisted Ring Dips
Lifestyle
21-15-9
Cleans
Push-Ups or Elevated Push-Ups
Cleans
Push-Ups or Elevated Push-Ups
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
5 Cleans @ Warm-up to Working Weight
5 Ring Dips @ Workout Scale
5 Cleans @ Warm-up to Working Weight
5 Ring Dips @ Workout Scale