Platinum WOD, September 4, 2020

04 Sep, 2020

PL AHW 9.4.20

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Coach Led Warm Up

Metcon (AMRAP – Rounds and Reps)

5 min Up Ladder
2 Alternating Reverse Lunges
2 Push Ups
4 Alternating Reverse Lunges
4 Push Ups
6 Alternating Reverse Lunges
6 Push Ups
8 Alternating Reverse Lunges
8 Push Ups
Etc…

Metcon

EMOM x 9 mins:
1. 5 DB Deadlifts + 5 DB Curls + 5 DB Push Press + 5 DB Thrusters
2. 20 Alternating DB Hang Snatches
3. 20 DB Crossovers

Metcon

TABATA
Knee Tucks
Mountain Climbers

Cool Down Stretch

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Daily Workout - Wed, Feb 1

Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins

Platinum WOD, September 4, 2020

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