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Platinum WOD, March 23, 2022

23 Mar, 2022

PL AHW 3.23.22
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Metcon
TABATA Jumping Jacks
Metcon (Time)
AQAP Complete 5 rounds of:
10 Push Ups
10 Mountain Climbers (L+R = 2)
10 Squats
10 Step Ups (L+R = 2)
100m Walk/Run

Time Cap: 18 mins

For Mountain Climbers, use the kitchen counter, hold the top of your push up and lift your knees up one at a time like you are marching.

Metcon
TABATA Leg Lift Overs

Sit on a chair or the couch, bench or whatever you have. Put an object at your feet. Lean back and keepig your legs as straight as you can while holding onto the edge of your seat, lift your legs over the object from side to side.

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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