Flash
Wednesday, September 27th, 2023 – Flash Class
General Warm-Up
2 Minutes Cardio of Choice
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-up
1 Round
2 Wall Walk @ Workout Scale
6 Db Snatches @ Workout Weight
8 Box Jumps @ Workout Scale
-Into-
30 Seconds of Work / 5 Seconds of Rest
Dynamic Squats
Ostrich Walk
Downward Dog Shoulder Taps
Push-up Negatives
Ring Rows
Pvc Pass Throughs
Conditioning Warm-up
1 Round
2 Wall Walk @ Workout Scale
6 Db Snatches @ Workout Weight
8 Box Jumps @ Workout Scale
WOD
Competitive
3 Wall Walks
12 Db Snatches (50/35)
15 Box Jumps (24”/20”)
12 Db Snatches (50/35)
15 Box Jumps (24”/20”)
Performance
3 Scaled Wall Walks
12 Db Snatches (35/25)
15 Box Jumps or Steps (24”/20”)
12 Db Snatches (35/25)
15 Box Jumps or Steps (24”/20”)
Lifestyle
3 Inch Worm
12 Db Snatches
15 Box Steps
12 Db Snatches
15 Box Steps
Notes
As Many Reps as Possible in 15 Minutes