Platinum WOD, November 19, 2021

19 Nov, 2021

PL AHW 11.19.21

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200m Run Warm Up

Metcon (Time)

AQAP complete:
40 Shoulder taps
30 Step Ups
20 Push Ups
30 Step Ups
40 Shoulder Taps

Metcon (3 Rounds for reps)

AQAP complete 3 sets of the following:

AMRAP x 2 mins:
200m Walk
In remaining time complete max effort of the following exercises:
Set 1 – Squats
Set 2 – Crossovers
Set 3 – Jumping Jacks

Rest 1 min between sets

Cool Down Stretch

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs