Flash
Tuesday, November 21st, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich 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
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
WOD
Workout Format
For Time
Competitive
21-15-9
Deadlifts (155/115)
Push-Ups
63-45-27
Double Unders
Deadlifts (155/115)
Push-Ups
63-45-27
Double Unders
Performance
21-15-9
Deadlifts (115/85)
Elevated Push-Ups
63-45-27 or 105-75-45
Double Unders or Single Unders
Deadlifts (115/85)
Elevated Push-Ups
63-45-27 or 105-75-45
Double Unders or Single Unders
Lifestyle
21-15-9
Deadlifts
Elevated Push-Ups
63-45-27
Single Unders
Deadlifts
Elevated Push-Ups
63-45-27
Single Unders
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Deadlift @ Warm-up to Workout Weight
5 Push-Ups @ Workout Scale
15 Double Unders @ Workout Scale
5 Deadlift @ Warm-up to Workout Weight
5 Push-Ups @ Workout Scale
15 Double Unders @ Workout Scale