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Platinum WOD, October 27, 2021

27 Oct, 2021

PL AHW 10.27.21
Please check your email for the invite to our 10:15am ZOOM workout!

200m Run Warm Up
Metcon (Time)
AQAP complete:
30 Jumping Jacks
30 Crossovers
20 Step Ups
20 Bent Over Rows (with DBs or any other weighted object)
30 Squats
20 Bent Over Rows (with DBs or any other weighted object)
20 Step Ups
30 Crossovers
30 Jumping Jacks

Time Cap: 15 mins

200m Cool Down Walk
Metcon (Time)
AQAP complete:
50 Alternating Mountain Climbers

Left Knee to Right Elbow, Right Knee to Left Elbow, etc…

Cool Down Stretch

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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