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Platinum WOD, May 20, 2020

20 May, 2020

PL AHW 5.20.20
Please check your email and Whats App group for the invite to our 10:00am ZOOM Workout!

Metcon
200m Walk
Then complete:
10 Jumping Jacks
10 Arm Circles
10 Trunk Twists
10 Hip Circles
10 Cossack Squat Stretches
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
10 Squat + Step Up + Step Up
100m Walk
10 Push Ups
10 Shoulder Taps
100m Walk
10 Crossovers
10 Leg Lifts
100m Walk

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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