Flash
Tuesday, February 6th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 20 Seconds Each
Bent Over Band Lat Pull In
Extra Rom Db Tricep Extensions
-Into-
4 Minutes to Perform 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 -
2 Rounds / 20 Seconds Each
Bent Over Band Lat Pull In
Extra Rom Db Tricep Extensions
-Into-
4 Minutes to Perform 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
4 Touch and Go Cleans @ a Challenging Weight
4 Touch and Go Cleans @ a Challenging Weight
WOD
Workout Format
For Time ~ 25 Minute Time Cap
Competitive
5KM Row
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Performance
4KM Row
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Every 1.5 Minutes on the Minute 2 Burpees Over Rower
Lifestyle
20 Minutes Row
Every 1.5 Minutes on the Minute 2 No Push-up Burpee
Every 1.5 Minutes on the Minute 2 No Push-up Burpee