Platinum WOD, October 20, 2021

20 Oct, 2021

PL AHW 10.20.21

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200m Run Warm Up

Metcon

Every 90 secs x 6 rounds (9 mins):
24 Jumping Jacks
12 Knee Ins Crossovers
6 Push Ups + Shoulder Tap L + R

Metcon (Time)

AQAP complete:
50 Flutter Kicks (L+R=1)
40 Crossovers (Total)
30 Scissor Kicks (Over+Under=1)
20 Leg Lifts
10 Ground to Overhead

Cool Down Stretch

Archives

Previous WODs

5.23.22

Metcon

2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)

Back Squat (Complete 4 sets of 5 reps at T22X1)

In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM

Metcon

For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)

Metcon

Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

Platinum WOD, October 20, 2021

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Platinum WOD, October 20, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!