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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
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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