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Platinum WOD, March 25, 2022

25 Mar, 2022

PL AHW 3.25.22
Please check your email for the invite to our 10:15am Zoom workout!

EMOM x 10 mins:
1. 30 sec Jumping Jacks
2. 25 sec Arm Circles + 25 sec Trunk Twists
3. 30 sec High Knees
4. 40 sec Counter Plank Hold
5. 40 sec Seated Leg Lift Hold
E4MOM x 16 mins (4 rounds):
15 Weighted Deadlifts
200m Farmer’s Carry
(if you are unable to walk for 200m then perform the Farmer’s Carry for 90 secs each time)

If you do not have weights you can use gallon jugs,
weighted grocery bags, paint cans, etc…
Metcon (Time)
AQAP complete:
100 Crossovers (L=R + 1)

Rest as needed

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

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