Platinum WOD, January 4, 2023

PL AHW 1.5.22

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Coach Led Warm Up

Metcon (Time)

AQAP complete:
21-15-9
DB Deadlifts
DB Curls
DB Presses
DB Bent Over Rows
Knee Tucks

Start the workout with 200m Walk or 50 Jumping Jacks if raining.
Complete 200m Walk after the completing of each set.

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