Platinum WOD, June 25, 2021

25 Jun, 2021

PL AHW 6.25.21

Please check your email for the invite to our 10:15am ZOOM workout!

Coach Led Warm Up

That 70s Show (Platinum) (Time)

AQAP complete 6 rounds of the following exercises:

Squats
Push ups
Crossovers
Step Ups
DB Clean & Jerks
Jumping Jacks

For rounds 1, 3 and 5 complete 10 reps of each
For rounds 2 and 4 complete 20 reps of each
Start with a 200m walk and then complete a 200m walk after each round

Time Cap: 25 mins

Cool Down Stretch

Archives

Previous WODs

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, June 25, 2021

RESOURCES

NAVIGATION

Location