Flash
Wednesday, July 19th, 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
Skipping
Band Good Morning
Band Back Squat
Band Overhead Press
Band Row
Band Hip Flexor March
20 Seconds Work / 30 Seconds Rest
1) Hops
2) Hops on Target
3) High Hops on Target
4) Hops on Target Single Penguins
5) High Hops on Target Single Penguins
6) High Hops on Target Double Penguins
7) Single Under
8) High Hip Single Under
9) 3 Single Under 1 Double Under
10) 2 Single Under 1 Double Under
11) 1 Single Under 1 Double Under
12) Double Under Attempts
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
Skipping
Band Good Morning
Band Back Squat
Band Overhead Press
Band Row
Band Hip Flexor March
20 Seconds Work / 30 Seconds Rest
1) Hops
2) Hops on Target
3) High Hops on Target
4) Hops on Target Single Penguins
5) High Hops on Target Single Penguins
6) High Hops on Target Double Penguins
7) Single Under
8) High Hip Single Under
9) 3 Single Under 1 Double Under
10) 2 Single Under 1 Double Under
11) 1 Single Under 1 Double Under
12) Double Under Attempts
Bathroom Break and Scaling Options:
WOD
Competitive
50 Double Unders
15 Thrusters (95/65)
15 Thrusters (95/65)
Performance
85 Single Unders
15 Thrusters (65/45)
15 Thrusters (65/45)
Lifestyle
50 Single Unders
15 Thrusters
15 Thrusters
Cooldown
1 Minute per Stretch per Side
Straight Leg Calf Stretch
Single Arm Doorway Stretch
Straight Leg Calf Stretch
Single Arm Doorway Stretch
Notes
4 Round for Time (12 Minute Time Cap)
Coaches' Notes: If Your Doing Comp Level, You Are Looking At About a 6:00KM Pace, for Performance About an 8:00KM Pace to Finish Under the Time Cap.
Coaches' Notes: If Your Doing Comp Level, You Are Looking At About a 6:00KM Pace, for Performance About an 8:00KM Pace to Finish Under the Time Cap.