Flash
Wednesday, December 6th, 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
7 Minutes ~ AMRAP
Competitive
20 Right Hand Single Db Hang Clean and Split Jerk (70/50)
20 Left Hand Single Db Hang Clean and Split Jerk (70/50)
-Into-
Max Deadlifts (315/225)
20 Left Hand Single Db Hang Clean and Split Jerk (70/50)
-Into-
Max Deadlifts (315/225)
Performance
20 Right Hand Single Db Hang Clean and Split Jerk (50/35)
20 Left Hand Single Db Hang Clean and Split Jerk (50/35)
-Into-
Max Deadlifts (225/155)
20 Left Hand Single Db Hang Clean and Split Jerk (50/35)
-Into-
Max Deadlifts (225/155)
Lifestyle
20 Right Hand Single Db Hang Clean and Split Jerk
20 Left Hand Single Db Hang Clean and Split Jerk
-Into-
Max Deadlifts
20 Left Hand Single Db Hang Clean and Split Jerk
-Into-
Max Deadlifts
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Right Hand Single Db Hang Clean and Split Jerk @ Build up to Working Weight
5 Left Hand Single Db Hang Clean and Split Jerk @ Build up to Working Weight
3 Deadlifts @ Build up to Working Weight
5 Right Hand Single Db Hang Clean and Split Jerk @ Build up to Working Weight
5 Left Hand Single Db Hang Clean and Split Jerk @ Build up to Working Weight
3 Deadlifts @ Build up to Working Weight