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Platinum WOD, February 27, 2023

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PL AHW 2.28.22

Coach Led Warm Up
Metcon (Time)
AQAP complete:
Buy In: 400m Walk
Then complete 3 rounds of:
20 Squat Jumps
15 Push Ups
10 Knee Tucks
5 Jumping Jacks
Cash Out: 400m Walk

Time Cap: 15 mins
Metcon (Time)
AQAP complete:
200m Walk
20 DB Front Squats (35/20)
200m Walk
20 DB Push Press
200m Walk
20 DB Thrusters

Time Cap: 10 Mins

Cool Down Stretch

Archives Previous WODs
Daily Workout - Fri, Mar 24
Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs