Platinum WOD, April 6, 2020

06 Apr, 2020

PL AHW 4.6.20

Metcon

200m Warm Up Walk or 90 min Walk in the House

Then complete 3 rounds of:
10 Push Ups
10 Squats
10 Crossovers

Metcon (Time)

AQAP Complete:
30-20-10
Mountain Climbers (total)
Jumping Jacks
Step Ups (total)

For Mountain Climbers place hands on kitchen counter, stay at the top of your push up and lift knees as high as you can.

Metcon

200m Cool Down Walk or 90 secs Walk around the house

Then sit in a chair with legs wide out in front, lean forward for 30 secs and stretch lower back. Then lean over to one side then to the other (for 30 secs each).
Sit up tall in the chair and twist to the left for 30 secs then to the right for 30 secs.
Stand up tall and reach up as high as you can on your tip toes for 30 secs.

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Previous WODs

Daily Workout - Thu, Jan 26

Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins

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