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

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Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs

Platinum WOD, July 22, 2020

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