Platinum WOD, June 5, 2020

05 Jun, 2020

PL AHW 6.5.20

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200m Run Warm Up

Metcon (Time)

200m Walk Buy In
Then
4-8-12-16-20
Shoulder Taps
Mountain Climbers
Jumping Jacks
Squats
Then
200m Walk Cash Out

Time Cap: 20 mins

Cool Down Stretch

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Daily Workout - Thu, Nov 24

Metcon

200m Run

Complete 3 sets of:

8/side Banded External Rotations (elbow to trunk)

8/side Banded External Rotation (elbow high)

8 Narrow Push Ups

8 Empty Barbell Bench Press (building through sets)

Bench Press (Complete 5 sets of 5 reps at: 60-70-75-80-85% of 1RM)

Bench Press (Complete 1 set for max reps at 95% of 1RM)

Metcon (Calories)

Partner AMRAP x 20 mins:

A - Max Calorie Assault Bike / Rower

B - Complete 2 sets of the following:

5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups

10 C2B Pull Ups / Pull Ups / Ring Rows

15 Air Squats

Switch when 2 sets are complete.

Metcon

Complete 2 sets of:

20 Alternating DB Curls

Optional Extra Work

AQAP complete:

30 Push Ups

15 Wall Walks

10 Rope Climbs

15 Wall Walks

30 Push Ups

Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

Platinum WOD, June 5, 2020

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Platinum WOD, June 5, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!