Flash
Wednesday, November 29th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
- Into -
30 Seconds of Work / 5 Seconds of Rest
Squat Hold Hip Shifts
Ostrich Walk
Alternating Instep Stretch
Push-up to Downward Dog
Ring Row
Big Arm Circles
WOD
Workout Format
For Time ~ 18 Minutes
Competitive
30 Squat Cleans @ (135/95)
50 Double Unders
50FT Bear Crawl
50 Double Unders
50FT Bear Crawl
Performance
30 Squat Cleans @ (95/65)
50 Double Unders or 85 Single Unders
50FT Bear Crawl
50 Double Unders or 85 Single Unders
50FT Bear Crawl
Lifestyle
30 Squat Cleans
50 Single Unders
25FT Bear Crawl
50 Single Unders
25FT Bear Crawl
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
5 Cleans @ Warm-up to Workout Weight
15 Double Unders @ Workout Scale
5 Push-Ups @ Workout Scale
5 Cleans @ Warm-up to Workout Weight
15 Double Unders @ Workout Scale
5 Push-Ups @ Workout Scale