Flash
Tuesday, November 14th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostritch Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
WOD
Workout Format
As Many Rounds As Possible in 15 minutes
Competitive
20 Single Db Snatch @ (50/35)
20/15 Cals Air Bike
20/15 Cals Air Bike
Performance
20 Single Db Snatch @ (35/25)
16/13 Cals Air Bike
16/13 Cals Air Bike
Lifestyle
20 Single Db Snatch
2 Minutes Air Bike
2 Minutes Air Bike
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
6 Db Snatches @ Workout Weight
20 Second Air Bike
6 Db Snatches @ Workout Weight
20 Second Air Bike