Platinum WOD, March 4, 2022

04 Mar, 2022

PL AHW 3.4.22

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Coach Led Warm Up

Metcon (Time)

AQAP complete:
10 Push Ups
600m Walk
15 Knee Tucks
10 Push Ups
400m Walk
20 Jumping Jacks
15 Knee Tucks
10 Push Ups
200m Walk
25 Air Squats
20 Jumping Jacks
15 Knee Tucks
10 Push Ups
100m Walk
30 Step Ups
25 Air Squats
20 Jumping Jacks
15 Knee Tucks
10 Push Ups

Time Cap: 20 mins

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Previous WODs

9.30.22

Metcon

200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)

Deadlift (Weight)

In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.

Metcon (Time)

AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min

Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.

Metcon

IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)

Metcon

Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

Platinum WOD, March 4, 2022

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Platinum WOD, March 4, 2022

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!