Platinum WOD, July 7, 2021

07 Jul, 2021

PL AHW 7.7.21

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

Metcon (Time)

AMRAP X 20 mins of:
2-4-6-8-10-etc…
Hang Clean & Press (left hand)
OH Reverse Lunges (left hand)
Hang Clean & Press (right hand)
OH Reverse Lunges (right hand)
100m Walk after each round

With one DB complete 2 C&P with left hand then hold DB overhead and perform 2 OH Reverse Lunges. Then do the movements with the right hand. Complete 100m walk. Then complete the same sequence but with 4 reps each followed by 100m walk. Continue increasing the reps by 2 until the 20 mins is up!

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Previous WODs

Daily Workout - Mon, Jun 5

Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set

Platinum WOD, July 7, 2021

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