Platinum WOD, January 8, 2021

08 Jan, 2021

PL AHW 1.8.21

Please check your email for the invite to our 10:15am Zoom Workout!

Coach Led Warm Up

Metcon (Time)

AQAP complete:

100m Walk

20 Squats
20 Push Ups
20 Step Ups
20 Crossovers (L+R=1)
20 DB Front Squats
20 DB Presses
20 DB Reverse Lunges
20 Leg Lifts over DBs

100m Walk

21 DB Deadlifts
21 DB Curl and Presses
21 DB Hang Snatches (each side)
21 Mountain Climbers (each side)
21 Renegade Rows (each side)
21 Double DB Swings
21 Jumping Jacks
21 Flutter Kicks + Scissor Kicks

100m Walk

Time Cap: 15 mins

Cool Down Stretch

Archives

Previous WODs

Daily Workout - Mon, Jun 5

Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set

Platinum WOD, January 8, 2021

RESOURCES

NAVIGATION

Location