Flash
Tuesday, November 12th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
2 Rounds:
20 Lunges
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Rows
-Into-
2 Rounds:
20 Lunges
12 90/90 Hip Rotations
12 Cat Cows
12 Dynamic Squats
12 Band Rows
Strength
Stiff Leg Deadlift
EMOM x 4 Rounds x 8 Reps
EMOM x 4 Rounds x 8 Reps
WOD
Workout Format
3 Rounds
Competitive
12/10 Cal Row
15 DB Snatch (50/35)
15 Chest-to-Bar Pull-Ups
15 DB Snatch (50/35)
15 Chest-to-Bar Pull-Ups
Performance
12/10 Cal Row
15 DB Snatch (35/25)
15 Pull-Ups or Assisted Pull-Ups
15 DB Snatch (35/25)
15 Pull-Ups or Assisted Pull-Ups
Lifestyle
10/8 Cal Row
15 DB Snatch
15 Ring Rows
15 DB Snatch
15 Ring Rows