Flash
Tuesday, January 23rd, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Snatches Build to working weight
20 second row
5 Snatches Build to working weight
20 second row
Strength
High Jumps
Every 1.5 Minutes on the Minutes X 4 Rounds
8 High Jumps
Every 1.5 Minutes on the Minutes X 4 Rounds
8 High Jumps
WOD
Workout Format
For Time
Competitive
12-9-6-3
Snatch (135/95)
40-30-20-10
Cal Row
Snatch (135/95)
40-30-20-10
Cal Row
Performance
12-9-6-3
Snatch (95/65)
40-30-20-10
Cal Row
Snatch (95/65)
40-30-20-10
Cal Row
Lifestyle
12-9-6-3
Snatch
30-20-10-5
Cal Row
Snatch
30-20-10-5
Cal Row