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
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
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