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Platinum WOD, November 13, 2020

13 Nov, 2020

PL AHW 11.13.20
Please check your email for the invite to out 10:15am Zoom Workout!

Coach Led Warm Up
Metcon (Time)
AQAP complete:
100m Walk
20 Squats
15 Push Ups
10 Crossovers
200m Walk
20 Lunges
15 Push Up + Shoulder Taps
10 Leg Lifts
400m Walk
20 Step Ups
15 DB Presses
10 DB Crossovers
200m Walk
20 DB Deadlifts
15 DB Swings
10 Knee Tucks
100m Walk

Time Cap: 15 mins

Cool Down Stretch

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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