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Platinum WOD, March 23, 2020

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23 Mar, 2020

PL AHW 3.23.20
Today we are going to use a few upbeat songs to complete your At Home Workout. Bring up the songs on your phone/tablet/smart tv and perform the designated movements for the duration of the song. I will send the links to the WhatsApp group as well. Enjoy! And send me some videos of you getting down!

I Got You (I Feel Good)

Rotate through the following movements:
Overhead Claps
Jumping Jacks
High Knees
Side Shuffles

Metcon (AMRAP – Rounds and Reps)
Lets’s Groove

AMRAP while the song lasts of:
10 Squats
10 Push Ups
10 Crossovers

Another One Bites The Dust

For the cool down you just have to keep moving for the entire song. You can do whatever you like, stretch, dance, sing, all of the above!

Archives Previous WODs
Daily Workout - Mon, May 29

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post