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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.

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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