Flash
Tuesday, October 29th, 2024 - Flash Classes
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
Into:
1 Round:
200m Row
10 Push-Ups or Knee Push-Ups
16 Lunges
Into:
1 Round:
200m Row
5 Handstand Push-Ups
16 DB Front Rack Lunges
-Into-
6 Snatch Deadlift-Shrugs
6 Snatch Deadlift-High Pull
6 Hang Muscle Snatch
6 Hang Power Snatch
Into:
1 Round:
200m Row
10 Push-Ups or Knee Push-Ups
16 Lunges
Into:
1 Round:
200m Row
5 Handstand Push-Ups
16 DB Front Rack Lunges
WOD
Workout Format
4 Rounds
Competitive
20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges (35/25)
Rest 1:1 Work to Rest Ratio
10 Handstand Push-Ups
40 DB Front Rack Lunges (35/25)
Rest 1:1 Work to Rest Ratio
Performance
20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges (25/15)
Rest 1:1 Work to Rest Ratio
10 Handstand Push-Ups
40 DB Front Rack Lunges (25/15)
Rest 1:1 Work to Rest Ratio
Lifestyle
20/15 Cal Row
10 Handstand Push-Ups
40 DB Front Rack Lunges
Rest 1:1 Work to Rest Ratio
10 Handstand Push-Ups
40 DB Front Rack Lunges
Rest 1:1 Work to Rest Ratio