Flash
Wednesday, August 2nd, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Hanging Leg Raises
Alternating Lunges
Pull-up Negatives
Db Romanian Deadlifts
Db Snatch Specific Warm-up (With Coach):
5 Db Sumo Deadlift
5 Db Sumo Deadlift High Pull
5 Db Snatch
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 30 Seconds
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Hanging Leg Raises
Alternating Lunges
Pull-up Negatives
Db Romanian Deadlifts
Db Snatch Specific Warm-up (With Coach):
5 Db Sumo Deadlift
5 Db Sumo Deadlift High Pull
5 Db Snatch
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 30 Seconds
Bathroom Break and Scaling Options:
WOD
Competitive
100 Db Snatches (50/35)
Performance
100 DB Snatches (35/25)
Lifestyle
100 DB Snatches (35/25)
Cooldown
1 Minute per Stretch per Side
Single Arm Doorway Stretch
Band Lat Stretch
Single Arm Doorway Stretch
Band Lat Stretch
Notes
For Time (6 Minute Time Cap)