Platinum WOD, April 3, 2020

03 Apr, 2020

PL AHW 4.3.20

Metcon

EMOM x 10 mins:
1. 30 sec Jumping Jacks
2. 25 sec Arm Circles + 25 sec Trunk Twists
3. 30 sec High Knees
4. 40 sec Counter Plank Hold
5. 40 sec Seated Leg Lift Hold

Metcon

E4MOM x 16 mins (4 rounds):
15 Weighted Deadlifts
200m Farmer’s Carry
(if you are unable to walk for 200m then perform the Farmer’s Carry for 90 secs each time)

If you do not have weights you can use gallon jugs,
weighted grocery bags, paint cans, etc…

Metcon (Time)

AQAP complete:
100 Crossovers (L=R + 1)

Rest as needed

Archives

Previous WODs

Daily Workout - Fri, Jun 2

Metcon

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys

Technique

In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight

Metcon

Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.

Metcon

Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean

Platinum WOD, April 3, 2020

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