Flash
Tuesday, August 8th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Line Hops
Behind the Neck Snatch Grip Press
Alternating Lunges
Pull-up Negatives
Plank
American KB Swing Technique
5 KB Swings
5 Dead Stop American KB Swings
8 American KB Swings With Coach
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Line Hops
Behind the Neck Snatch Grip Press
Alternating Lunges
Pull-up Negatives
Plank
American KB Swing Technique
5 KB Swings
5 Dead Stop American KB Swings
8 American KB Swings With Coach
Bathroom Break and Scaling Options:
WOD
Workout Format
3 Rounds for Time
Competitive
400 Meter Run
21 American KB Swings (50/35)
12 Pull-Ups
21 American KB Swings (50/35)
12 Pull-Ups
Performance
400 Meter Run
21 American KB Swings (35/25)
12 Jumping Pull-Ups
21 American KB Swings (35/25)
12 Jumping Pull-Ups
Lifestyle
400 Meter Run
21 KB Swings
12 Ring Rows
21 KB Swings
12 Ring Rows
Cooldown
1 Minute per Stretch per Side
Runners Stretch
Forward Fold Stretch
Runners Stretch
Forward Fold Stretch