Platinum WOD, April 30, 2021

30 Apr, 2021

PL AHW 4.30.21

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Metcon

200m Warm Up Walk
Then 20 secs of each of these stretches:
Arm Circles Forward
Arm Circles Forward
Trunk Twists
Hip Circles Left
Hip Circles Left
Cossack Squat Stretch Left
Cossack Squat Stretch Right

Metcon (Time)

AQAP Complete:
Buy In: 200m Run

10 Mountain Climbers

15 Push Ups
10 Mountain Climbers

20 Crossovers
15 Push Ups
10 Mountain Climbers

25 Squats
20 Crossovers
15 Push Ups
10 Mountain Climbers

30 Chair Dips
25 Squats
20 Crossovers
15 Push Ups
10 Mountain Climbers

Cash Out: 200m Run

Cool Down Stretch

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Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Platinum WOD, April 30, 2021

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