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Platinum WOD, March 23, 2020

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
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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