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Platinum WOD, May 22, 2020

22 May, 2020

PL AHW 5.22.20
Please check you email and WhatsApp Group for the invite to the 10:00am ZOOM Workout!

Metcon
200m Warm Up Walk
Then 20 secs of each of these stretches:
Arm Circles Forward
Arm Circles Forward
Trunk Twists
Hip Circles Left
Hip Circles Left
Cossack Squat Stretch Left
Cossack Squat Stretch Right
Metcon (Time)
AQAP Complete:
Buy In: 200m Run

10 Mountain Climbers

15 Push Ups
10 Mountain Climbers

20 Crossovers
15 Push Ups
10 Mountain Climbers

25 Squats
20 Crossovers
15 Push Ups
10 Mountain Climbers

30 Chair Dips
25 Squats
20 Crossovers
15 Push Ups
10 Mountain Climbers

Cash Out: 200m Run

Cool Down Stretch

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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