Platinum WOD, February 21, 2022

21 Feb, 2022

PL AHW 2.21.22

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Coach Led Warm Up

Metcon (Time)

AQAP complete:

15 rounds of:
5 Squats
5 Push Ups

10 rounds of:
5/side Step Ups
5 Jumping Jacks

5 rounds of:
5 Super Squats (Air Squat + Lunge Left + Lunge Right)
5 Shoulder Tap Push Ups (Push + Shoulder Tap Left & Right)

Complete 200m walk after each complete set of movements. Start with 200m walk!

Time Cap: 20 mins

Cool Down Stretch

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Previous WODs

6.22.22

Metcon

200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans

Deadlift + Hang Power Clean + Push Jerk (Weight)

Perform the listed movements as a complex

Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)

Metcon (3 Rounds for reps)

Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets

Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.

Metcon

IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs

Metcon

Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

Platinum WOD, February 21, 2022

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Platinum WOD, February 21, 2022

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!