Flash
Wednesday, November 8th, 2023 - Flash Class
General Warm-Up
2 Minutes Cardio of Choice
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Rows
Band Pass Throughs
- Into -
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Bear Crawl
Push-up to Downward Dog
Band Rows
Band Pass Throughs
WOD
Workout Format
As Many Rounds As Possible In 20 Minutes
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of Wod Warm-up
4 Double Db Thrusters @ Workout Weight
4 Toes-To-Bar @ Workout Scale
12 Double-Unders @ Workout Scale
4 Double Db Thrusters @ Workout Weight
4 Toes-To-Bar @ Workout Scale
12 Double-Unders @ Workout Scale
Notes
COMPETITIVE
4 Double Db Thrusters (50/35)
6 Toes-To-Bar
24 Double-Unders
PERFORMANCE
4 Double Db Thrusters (35/25)
6 Hanging Leg Raises
24 Double-Unders or 40 Single Unders
LIFESTYLE
4 Double Db Thrusters
6 Sit-Ups
24 Single Unders
4 Double Db Thrusters (50/35)
6 Toes-To-Bar
24 Double-Unders
PERFORMANCE
4 Double Db Thrusters (35/25)
6 Hanging Leg Raises
24 Double-Unders or 40 Single Unders
LIFESTYLE
4 Double Db Thrusters
6 Sit-Ups
24 Single Unders