Platinum WOD, May 19, 2021

19 May, 2021

PL AHW 5.19.21

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

Coach Led Warm Up

Metcon (Time)

0:00-3:00
20-15-10
Jumping Jacks
Crossovers

3:00-6:00
15-12-9
DB Deadlifts
DB Press

6:00-9:00
15-12-9
DB Hang Cleans
Dips

9:00-12:00
50 Squats

12:00-15:00
200m Walk
20 Step ups

15:00-18:00
AQAP complete:
30 Alternating DB Hang Snatch

18:00-21:00
15-12-9
DB Thrusters
DB Bent Over Rows

Cool Down Stretch

Archives

Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs