Platinum WOD, July 13, 2022

PL AHW 7.13.22

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

25 Jumping Jacks

Metcon

0-6 mins: 400m Walk or 4 min Row/Assault Bike + Max rounds of 5 Knee Tucks + 10 Push ups + 15 Squats
6-12 mins: 400m Walk or 4 min Row/Assault Bike + Max Rep Step Ups
12-18 mins: 400m Walk or 4 min Row/Assault Bike + Max Rep Crossovers

Cool Down Stretch

Archives

Previous WODs

Daily Workout - Mon, May 29

Metcon

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post

RESOURCES