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Platinum WOD, July 22, 2020

22 Jul, 2020

PL AHW 7.22.20
Please check your email for the invite to our 10:15am ZOOM Workout!

Metcon
Complete 2 rounds of:
10 Arm Circles (5 Forward, 5 Back)
10 Trunk Twists (5 Left, 5 Right)
10 Hip Rotations (5 Left, 5 Right)
10 Cossack Squats (5 Left, 5 Right)
Metcon (Time)
AQAP complete:

Buy In: 200m Walk

10 DB Deadlifts

15 DB Curls
10 DB Deadlifts

20 DB Squats
15 DB Curls
10 DB Deadlifts

25 DB Press
20 DB Squats
15 DB Curls
10 DB Deadlifts

30 DB Crossovers
25 DB Press
20 DB Squats
15 DB Curls
10 DB Deadlifts

Cash Out: 200m Walk

Time Cap: 20 mins

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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