Flash
Tuesday, December 19th, 2023 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
WOD
Workout Format
EMOM 20
Competitive
1) 10 Two Handed Single DB Clean (100/75)
2) 15 Wall Balls (20/14)
3) Rest
4) 9 Snatch (135/95)
5) Rest
2) 15 Wall Balls (20/14)
3) Rest
4) 9 Snatch (135/95)
5) Rest
Performance
1) 10 Two Handed Single DB Clean (70/50)
2) 15 Wall Balls (14/10)
3) Rest
4) 9 Snatch (95/65)
5) Rest
2) 15 Wall Balls (14/10)
3) Rest
4) 9 Snatch (95/65)
5) Rest
Lifestyle
1) 10 Two Handed Single DB Clean
2) 15 Wall Balls or Ball Squats
3) Rest
4) 9 Snatch
5) Rest
2) 15 Wall Balls or Ball Squats
3) Rest
4) 9 Snatch
5) Rest
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
4 Two Handed Single DB Clean
5 Wall Balls
1 Snatch
4 Two Handed Single DB Clean
5 Wall Balls
1 Snatch