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Platinum WOD, January 13, 2020

13 Jan, 2020

PL 1.13.20

200m Warm Up Walk/250m Row

3 sets of the following banded movements:
10 banded steps Forward
10 banded steps Backward
10 banded steps Left
10 banded steps Right
10 banded Pull Downs
10 banded Upright Rows
10 banded Curls
10 banded Triceps Extensions

Metcon (Time)
AQAP Complete:
100 Mountain Climbers
80 Crossovers
60 Box Step Ups
40 Push Ups
While doing:
1500m Run

One person works through the movements while the other partner completes 250m on the Rower. Switch when row is finished and pick up where partner left off. Once Row is complete partners go back and forth on remaining work sharing reps as desired with on e partner working while other rests.

Time Cap: 15 mins

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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