Platinum WOD, December 7, 2022

PL AHW 12.8.21

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Coach Led Warm Up

Metcon (Time)

AQAP complete:

Buy In: 200m Walk

20-16-8
Alt DB Snatches
Knee Tucks
20-16-8
DB Thrusters
Push Ups
20-16-8
DB Deadlifts
DB Bent Over Rows
20-16-8
DB Front Squats
Reverse Lunges

Cash Out: 200m Walk

Time Cap: 20 mins

Cool Down Stretch

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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