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Platinum WOD, July 29, 2020

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29 Jul, 2020

PL AHW 7.29.20
Please check your email for the invite to our 10:15am ZOOM workout! And don’t forget to wear your colors!

200m Run Warm Up
Metcon (AMRAP – Rounds)
Team AMRAP x 15 mins:
20 Crossovers
15 Squats
10 Push Ups
5 Jumping Jacks
100m Walk

Athletes will work through the movements as listed. When they complete the 100m Walk they will call out the name of the team they are a part of. Coach will mark down a point for each team as indicated. Whichever team has the most points at the end of the 15 mins wins! The losing team will complete a penalty movement!

Cool Down Stretch

Archives Previous WODs
Daily Workout - Fri, Mar 24

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs