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Platinum WOD, December 21, 2020

21 Dec, 2020

PL AHW 12.21.20
Please check your email for the invite to our 10:15am Zoom Workout!

Coach Led Warm Up
Rudolph The Red Nose Reindeer
To the song of Rudolph The Red Nosed Reindeer jog in place. Evwrytime you hear the words below perform the associated movements:

Santa – Push Up
Rudolph – Jumping Jack
Reindeer – Squat
Christmas – Knee Tuck

Santa’s Reindeer Fitness Workout (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
Dasher – 30 sec High Knees
Dancer – 20 Squats
Prancer – 10 Reverse Lunges
Vixen – 10 Step Ups
Comet – 10 Jumping Jacks
Cupid – 30 sec Mountain Climbers
Donner – 10 Push Ups
Blitzen – 30 sec Shoulder Taps
Rudolph – 20 Crossovers

Cool Down Stretch

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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