Platinum WOD, February 5, 2020

05 Feb, 2020

PL 2.5.20

Deck of Cards (Platinum)

With a full deck of cards (Jokers included) draw one card at a time. Athletes perform the exercise that is assigned to each card:

Hearts – Push Ups
Diamonds – Crossovers
Clubs – Squats
Spades – Burpees

Face Cards – 10 reps
Aces – Repeat last card and 200m Walk / 250m Row
Jokers – 5 of each exercise

Burpees are capped at 5. Can use Plank Ups or Jumping Jacks x2 to replace Burpees.

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9.30.22

Metcon

200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)

Deadlift (Weight)

In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.

Metcon (Time)

AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min

Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.

Metcon

IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)

Metcon

Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

Platinum WOD, February 5, 2020

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Platinum WOD, February 5, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!