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Platinum WOD, May 8, 2020

08 May, 2020

PL AHW 5.8.20
Please check your email and WhatsApp group for the invite to the 10:00am ZOOM Workout! Don’t forget to bring your DBs or water bottles or something that you can hold in one hand that has a bit of weight for the workout.

Metcon
Complete 2 rounds of:
10 Lunges Forward
10 Reverse Lunges
10 1/2 Squat Side Shuffles (5 left, 5 right)
10 Arm Circles (5 forward, 5 backward)
10 Arm Wring Outs
10 Back Slaps
Metcon (Time)
3 rounds of:
10 Push Ups
20 Alternating DB Snatches (10 each arm)

2 rounds of:
20 Crossovers (total)
20 Push Press (10 each arm)

1 round of:
30 Squats
60 Jumping Jacks

Time Cap: 12 mins

Cool Down Stretch

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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