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Platinum WOD, May 30, 2022

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PL 5.30.22
Today we are going to use a few upbeat songs to complete your At Home Workout. Bring up the songs on your phone/tablet/smart tv and perform the designated movements for the duration of the song. I will send the links to the WhatsApp group as well. Enjoy! And send me some videos of you getting down!

Metcon
I Got You (I Feel Good)

Rotate through the following movements:
Overhead Claps
Jumping Jacks
High Knees
Side Shuffles

Metcon (AMRAP – Rounds and Reps)
Lets’s Groove

AMRAP while the song lasts of:
10 Squats
10 Push Ups
10 Crossovers

Metcon
Another One Bites The Dust

For the cool down you just have to keep moving for the entire song. You can do whatever you like, stretch, dance, sing, all of the above!

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins