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

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Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs

Platinum WOD, October 27, 2021

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