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Platinum WOD, July 10, 2020

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10 Jul, 2020

PL AHW 7.10.20
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Metcon
Complete 3 rounds of:
10 Jumping Jacks
10 Good Mornings
10 Push Ups
10 Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
6/side DB Deadlifts (35/20)
8/side DB Curls
10/side DB Press
15 Crossovers (L+R=1)
200m Walk

Cool Down Stretch

Archives Previous WODs
Daily Workout - Mon, May 29
Metcon

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post