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
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
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