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Platinum WOD, January 8, 2020

08 Jan, 2020

PL 1.8.20

Metcon (Time)
Partner Rowling

The object is to get as close to 100m as you can. It does not matter how fast or slow you row, you want to land right on 100m; and that is considered a strike. You will alternate rounds (frames) between partners were each of you will complete 5 frames. For each meter over or under 100m both you and your partner will complete 1 squat. You play 10 frames. If you row 100m exactly on the last frame you get to row again and
replace any of your previous scores.

We will cap it at 10 squats per frame.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
8 Squats
8 Push Ups
8 Step Ups (4 each leg)
8 Ring Rows
8 Ball Slams
8 Crossovers (L+R=1)

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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