Flash
Wednesday, January 31st, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Small Arm Circles
Right Lateral Leg Swings
Left Lateral Leg Swings
Lunge Complex (Front, Front, Left, Right)
Inchworm to Downward Dog
Ring Row
WOD
Workout Format
For Time
21-15-9
21-15-9
Competitive
Cleans (165/115)
Chest to Bar Pull-ups
Chest to Bar Pull-ups
Performance
Cleans (115/80)
Pull-ups
Pull-ups
Lifestyle
Cleans
Jumping Pull-ups
Jumping Pull-ups
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Cleans
5 Chest to Bar Pull-ups
3 Cleans
5 Chest to Bar Pull-ups