Flash
Tuesday, October 22nd, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
Into:
6 Clean Deadlift-Shrugs
6 Clean Deadlift-High Pull
6 Hang Muscle Clean
6 Hang Power Clean
Into:
2 Rounds:
200m Row
12 Band Push-Ups
12 Band Pull-Aparts
Into:
6 Clean Deadlift-Shrugs
6 Clean Deadlift-High Pull
6 Hang Muscle Clean
6 Hang Power Clean
Into:
2 Rounds:
200m Row
12 Band Push-Ups
12 Band Pull-Aparts
WOD
Workout Format
3 Rounds For Time
Competitive
500m Row
20 Hang Cleans (65/45)
15 Push-Ups
20 Hang Cleans (65/45)
15 Push-Ups
Performance
400m Row
20 Hang Cleans (45/35)
15 Knee Push-Ups or Elevated Push-Ups
20 Hang Cleans (45/35)
15 Knee Push-Ups or Elevated Push-Ups
Lifestyle
300m Row
20 DB Hang Cleans
15 Elevated Push-Ups
20 DB Hang Cleans
15 Elevated Push-Ups