Platinum WOD, July 12, 2021

12 Jul, 2021

PL AHW 7.12.21

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200m Run Warm Up

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 mins of:
50 Mountain Climbers
40 Jumping Jacks
30 Squats
20 Push Ups
100m Walk

Cool Down Stretch

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Previous WODs

8.11.2

Metcon

200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)

Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)

13 min Cap

Metcon (AMRAP - Rounds and Reps)

Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats

Partners alternate through completed rounds of the movements

Metcon

IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)

Metcon

Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

Platinum WOD, July 12, 2021

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Platinum WOD, July 12, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!