Platinum WOD, January 10, 2020

10 Jan, 2020

PL 1.10.20

Metcon

Partner 1000

In teams of 2 row to 1000m with on partner rowing 200m while other partner rests. Switch when row complete and continue alternating until 1000m is complete.

Rope a Dope

In groups of 3 complete 2 sets of the following stations:

1. Sled Pull/Push
2. Jump Rope/Skipping
3. Lay to Stands/Seated to Stand
4. Battle Ropes

Spend 90 secs on each station. 30 secs transition.

Archives

Previous WODs

Daily Workout - Wed, Nov 30

Metcon

200m Run

90 secs/side OH Banded Distraction

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality. So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here. Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees. As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

Complete 3 sets of:

10 Barbell Bent Over Rows

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

Platinum WOD, January 10, 2020

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Platinum WOD, January 10, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!