Flash
Wednesday, January 3rd, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
- Into -
2 Rounds / 30 Seconds of Work / 5 Seconds of Rest
Big Arm Circles
Right Leg Swings
Left Leg Swings
Dynamic Squats
Inchworm Push-up
Ring Row
WOD
Workout Format
21 - 18 - 15 - 12
Competitive
Alternating DB Snatches (50/35)
DB Overhead Walking Lunges (50/35)
DB Overhead Walking Lunges (50/35)
Performance
Alternating DB Snatches (35/25)
DB Overhead Walking Lunges (35/25)
DB Overhead Walking Lunges (35/25)
Lifestyle
Alternating DB Snatches
DB Overhead Walking Lunges
DB Overhead Walking Lunges
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
6 Alternating DB Snatches (Warm-up to Working Weight)
4 DB Overhead Walking Lunges
6 Alternating DB Snatches (Warm-up to Working Weight)
4 DB Overhead Walking Lunges