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Platinum WOD, October 4, 2021

04 Oct, 2021

PL AHW 10.4.21
Please check your email and WhatsApp group for the invite to our 10:00am ZOOM Workout!

Metcon
Complete 2 rounds of:
10 Trunk Twists
10 Side Bends
10 Good Mornings
10 1/2 Squats
Metcon (Time)
AQAP complete:
Buy In – 200m Walk
100 Shoulder Taps
80 Mountain Climbers
60 Crossovers
40 Jumping Jacks
20 Push Ups
10 Step Ups
Cash Out – 200m Walk

Time Cap: 15 mins

Cool Down Stretch

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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