Flash
Wednesday, September 11th, 2024 - Flash Class
General Warm-Up
3 Rounds
30 Seal Jacks
10 Push-Ups or Elevated Push-Ups
10 Single Db Sumo Deadlift High Pull Each Side
10 Single Db Overehad Press Each Side
30 Seal Jacks
10 Push-Ups or Elevated Push-Ups
10 Single Db Sumo Deadlift High Pull Each Side
10 Single Db Overehad Press Each Side
WOD
Workout Format
For Time
Competitive
50-40-30-20-10
Db Snatch (35/25)
After Each Set
10/8 Cal Air Bike
Db Snatch (35/25)
After Each Set
10/8 Cal Air Bike
Performance
50-40-30-20-10
Db Snatch (25/15)
After Each Set
8/6 Cal Air Bike
Db Snatch (25/15)
After Each Set
8/6 Cal Air Bike
Lifestyle
50-40-30-20-10
Db Snatch
After Each Set
30 Seconds Air Bike
Db Snatch
After Each Set
30 Seconds Air Bike