Platinum WOD, September 12, 2022

PL 9.12.22

Coach Led Warm Up

Metcon (Time)

AQAP complete 5 rounds of:
100m Walk
15 DB Front Squats

Time Cap: 10 mins

Metcon (Time)

AQAP complete 3 rounds of:
12 DB Bent Over Rows
12 DB Hang Power Cleans
12 Push Ups

Time Cap: 10 mins

Metcon

EMOM x 5 mins:
10 DB Weighted Crossovers
10 Knee Tucks
10 Sec Leg Lift Hold

Cool Down Stretch

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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, September 12, 2022

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