Platinum WOD, February 15, 2023

PL AHW 2.16.22

Coach Led Warm Up

Metcon (Time)

AQAP complete:
200m Walk
20 Air Squats
20 Knee Tucks
20 Push Ups
40 Jumping Jacks
40 Step Ups
40 Jumping Jacks
20 Push Ups
20 Knee Tucks
20 Air Squats
200m Walk

Time Cap: 20 mins

Cool Down Stretch

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Daily Workout - Thu, Mar 23

Metcon

200m Run

For 6 mins cycle through:

12 Down Ups

6/side Step Up to Reverse Lunge

12 DB Banded Squats

30 secs/side Bent Knee Copenhagen Plank

Back Squat (Every 2 mins x 10 mins: 7 Back Squats 3 High Box Jumps / 5 Box Jumps / 10 Plate Jumps)

Metcon

EMOM x 24 mins of:

1. 17/10 - 12/7 Cal Assault Bike

2. 15-20 T2B / Straight Leg Crunches

3. 20/12 - 15/8 Cal Row

4. 45 sec Max Effort Strict HSPUs / 3-5 Wall Walks / 20 Shoulder Taps

Optional Extra Work

EMOM x 15 mins:

1. 45 sec Sandbag Carry or Double KB Front Rack Carry

2. 30 sec OH Yoke Hold or Double KB OH Hold

3. 2 x 50ft Sled Push (tough weight but repeatable)

Platinum WOD, February 15, 2023

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