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!

Metcon

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

Metcon

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

Daily Workout - Wed, Mar 22

Metcon

2 mins Hip 90/90 Stretch

Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)

Then 3 mins of 20 secs on, 10 secs rest of:

Burpee Step Ups

Hollow Hold

Metcon

Every 4 mins x 24 mins:

1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row

2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises

The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.

The focus is on the cardio today. Try and remain consistent throughout the 24 mins.

Metcon

In 12 mins complete 3 sets of:

6/side Glute Bridge Alternating DB Bench press

8/side Alternating Top Hold DB Bent Over Row

15 DB Reverse Flys

Rest up to 90 secs

Try to use the same DBs for the first 2 movements!

On the Reverse Flys go light and control your decent in 2 secs.

Optional Extra Work

Every 90 secs x 15 mins (10 rounds):

3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps

Platinum WOD, March 25, 2022

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