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Platinum WOD, October 19, 2020

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19 Oct, 2020

PL AHW 10.19.20
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Coach Led Warm Up
Metcon (Time)
AQAP complete:
400m DB Farmer’s Carry
30 DB Goblet Squats
20 DB Crossovers (L+R=1)
10 Jumping Jack Step Ups

Rest 2 mins

10 Step Ups
20 Knee Tucks
30 Air Squats
400m Walk

Time Cap: 15 mins

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