Platinum WOD, December 6, 2021

06 Dec, 2021

PL AHW 12.6.21

Please check your email for the invite to our 10:15am Zoom Workout!

Coach Led Warm Up

Metcon

On a 5 min running clock:
400m Walk
Then Max Effort DB Thrusters in time remaining

Rest 2 mins

On a 5 min running clock:
400m Walk
Then Max Knee Tucks in time remaining

Rest 2 mins

AMRAP x 7 mins:
100m Walk / 50 Jumping Jacks
7 DB Thrusters
7 Knee Tucks

Cool Down Stretch

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Previous WODs

5.19.22

Metcon

200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups

Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)

Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!

Saturday Partay (Time)

AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees

Time Cap: 18 mins

Metcon

IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed

Metcon

Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

Platinum WOD, December 6, 2021

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Platinum WOD, December 6, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!