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Platinum WOD, March 31, 2021

31 Mar, 2021

PL AHW 3.31.21
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Metcon
TABATA Jumping Jacks
Metcon (Time)
AQAP Complete 5 rounds of:
10 Push Ups
10 Mountain Climbers (L+R = 2)
10 Squats
10 Step Ups (L+R = 2)
100m Walk/Run

Time Cap: 18 mins

For Mountain Climbers, use the kitchen counter, hold the top of your push up and lift your knees up one at a time like you are marching.

Metcon
TABATA Leg Lift Overs

Sit on a chair or the couch, bench or whatever you have. Put an object at your feet. Lean back and keepig your legs as straight as you can while holding onto the edge of your seat, lift your legs over the object from side to side.

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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