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Platinum WOD, April 30, 2021

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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

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins