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Platinum WOD, October 30, 2020

30 Oct, 2020

Pl AHW 10.30.20
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Coach Led Warm Up
Metcon (Time)
AQAP complete:
600m Walk
10 DB Deadlifts
10 DB Curls
10 DB Presses
400m Walk
20 Alternating DB Snatches
20 OH Reverse Lunges (10/arm)
200m Walk
30 Step Ups
100m Walk

Time Cap: 20 mins
Metcon
AQAP complete 3 rounds of:
10 Flutter Kicks
10 Scissor Kicks
10 Knee Tucks

No rest between movements
REst as needed betwen rounds

Cool Down Stretch

Archives Previous WODs
6.21.22
Metcon
200m Run
Then for 8 mins cycle through:
30 Single Under Jump Rope
6 Shoulder Activations
6 Ring Rows
6/side Half Kneeling DB Strict Press
30 secs/side Single Arm Handstand Hold with feet on box
Metcon
EMOM x 10 mins:
1. 30 secs of Strict Pull Ups / Banded Strict Pull Ups
2. 30 secs of Strict HSPUs / Pike Strict HSPUs / Push Ups
On the HSPUs, try to aim for 6-8 reps unbroken right from the start. Add Ab Mats if needed or use pike position with feet on box.
The same for the Pull Ups, aim for 6-8 straight reps with a 2 sec down on the eccentric phase.
Rest 5 Mins
Metcon
EMOM x 10 mins:
1. 40 secs DUs / Singles
2. 40 secs T2B / Hanging Knee Raises
Rest 5 Mins
Metcon
Every 2 min & 30 secs x 10 mins (4rounds):
8 DB Bench Press (T30X1)
8-12 Ring Rows (T2120)
On this part, everything should be kept under 90 secs of work so that you have a full minute of rest.
The goal is to be consistent on the weight without hitting a wall.
Metcon
IN CLASS CORE
In the time remaining:
10-15 Pikes on Rower
10-15 Reverse Crunches
Metcon
Optional Extra Work

Compete 2 sets of:
15 mins of 30 secs on / 30 secs off of:
Assault Bike
Row
Ski Erg

Rest 3 mins

(Similar to last week, but increasing to 15 mins here. Try to hit more calories or keeping a higher pace on each)

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