Flash
Tuesday, February 27th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
1 Rounds / 20 Seconds Each
-Into-
Db Stiff Leg Deadlift
Db Pull over on Bench
Inchworms
Med Ball Squat Cleans
-Into-
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat
- Into -
1 Rounds / 20 Seconds Each
-Into-
Db Stiff Leg Deadlift
Db Pull over on Bench
Inchworms
Med Ball Squat Cleans
-Into-
2 Rounds Of
3 Clean Dip and Drive
3 Clean Dip, Drive, High Pull
3 Power Clean
3 Drop Front Squats (Go Deeper Each Rep)
3 Front Squat
Strength
Every Minute on the Minute X 4 Rounds
5 Touch and Go Cleans @ a Challenging Weight or the Same Weight You Used on Feb. 6th
5 Touch and Go Cleans @ a Challenging Weight or the Same Weight You Used on Feb. 6th
WOD
Workout Format
AMRAP ~ 12 Minutes
Competitive
12 Pull-Ups
14/11 Cal Row
16 KB Swings (70/50)
14/11 Cal Row
16 KB Swings (70/50)
Performance
12 Jumping Pull-Ups
14/11 Cal Row
16 KB Swings (50/35)
14/11 Cal Row
16 KB Swings (50/35)
Lifestyle
12 Ring Rows
40 Seconds Row
16 KB Swings
40 Seconds Row
16 KB Swings
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
1-3 Rounds
3 Pull-Ups
20 Seconds Row
5 KB Swings (Build to Working Weight
1-3 Rounds
3 Pull-Ups
20 Seconds Row
5 KB Swings (Build to Working Weight