Platinum WOD, May 18, 2022

PL 5.18.22

Metcon (Time)

As a team complete a total of 2500 on the Ski Erg

Each athlete completes 250m.
While this athlete is completing the 250m the rest will complete an AMRAP of:
10 Push Ups
10 Ring Rows
10 Squats

Buy In and Cash Out: 500m Row

EMOM everyone stops and completes 5 Jumping Jacks!

Time Cap: 25 mins

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Previous WODs

6.27.22

Metcon

200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches

Metcon

Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs

Metcon

EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees

Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.

Metcon

IN CLASS MOBILITY
90 secs/side Banded Lat Stretch

Metcon

Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

Platinum WOD, May 18, 2022

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Platinum WOD, May 18, 2022

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!