Platinum WOD, February 11, 2022

11 Feb, 2022

PL AHW 2.11.22

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

Coach Led Warm Up

Metcon

AMRAP x 6 mins:
1-2-3-4-5-6-7-8-etc….
Squats
Push Ups
Lunges (Each leg)
Crossovers (Each Side)

Rest 2 mins

AMRAP x 6 mins:
Come back down the ladder from wherever you left off with:
DB Front Squats
DB Presses
DB Step Ups
DB Knee Tucks

Metcon (Time)

AQAP complete:
400m Walk
Rest 1 min
200m Walk
Rest 30 secs
100m Walk

Cool Down Stretch

Archives

Previous WODs

Daily Workout - Mon, Jun 5

Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set