Flash
Wednesday, June 26th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
- Into -
- Into -
WOD
Workout Format
For Time
Competitive
16-14-12-10 Reps
Push Press @95/65
Burpee Over Bar
Clean and Jerk @95/65
Push Press @95/65
Burpee Over Bar
Clean and Jerk @95/65
Performance
16-14-12-10 Reps
Push Press @65/45
Burpee Over Bar
Clean and Jerk @65/45
Push Press @65/45
Burpee Over Bar
Clean and Jerk @65/45
Lifestyle
12-10-8-6 Reps
Dumbbell Push Press
Step up and Down Burpee or Elevated Burpee
Dumbbell Clean and Jerk
Dumbbell Push Press
Step up and Down Burpee or Elevated Burpee
Dumbbell Clean and Jerk
Notes
Round 1
8 Inchworms
15 Pvc Push Press
15 Pvc Muscle Clean
Round 2
8 Inchworm to Push-up
10 Empty Bar Strict Press
10 Empty Bar Muscle Clean
Round 3
8 Step-up Burpees
10 Empty Bar Push Press
10 Hang Power Clean
- Into -
5 Deadlift-Shrugs With PVC
5 Deadlift-High Pulls With PVC
5 Hang Muscle Cleans With PVC
5 Hang Power Cleans With PVC
5 Muscle Clean With PVC
5 Power Cleans With PVC
8 Inchworms
15 Pvc Push Press
15 Pvc Muscle Clean
Round 2
8 Inchworm to Push-up
10 Empty Bar Strict Press
10 Empty Bar Muscle Clean
Round 3
8 Step-up Burpees
10 Empty Bar Push Press
10 Hang Power Clean
- Into -
5 Deadlift-Shrugs With PVC
5 Deadlift-High Pulls With PVC
5 Hang Muscle Cleans With PVC
5 Hang Power Cleans With PVC
5 Muscle Clean With PVC
5 Power Cleans With PVC