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Platinum WOD, December 23, 2020

23 Dec, 2020

PL AHW 12.23.20

12 Days of a Platinum Christmas (Time)
Buy In: 200m Walk

1. DB Thruster
2. DB Press
3. DB Front Squat
4. DB Curls
5. DB Deadlifts
6. Triceps Dips
7. Reverse Lunges
8. Shoulder Taps
9. Step Ups
10. Push Ups
11. Knee Tucks
12. Jumping Jacks

Cash Out: 200m Walk

Time Cap: 30 mins

Once you complete the buy in, perform the movements just like the song: 1 DB Thruster, 2 DB Presses, 1 DB Thruster, 3 DB Front Squats, 2 DB Presses, 1 DB Thruster, etc… End with a Cash Out of 200m Walk.

Archives Previous WODs
8.10.22
Metcon
400m Run

Then EMOM x 6 mins:
1. 30 sec Down Ups
2. 30 sec Empty Barbell Muscle Cleans
3. 30 sec Empty Barbell Push Press
Power Clean + Jerk (EMOM x 12 mins: 1 Power Clean & Jerk)
Perform Power Clean followed by any Shoulder to Overhead
Build to a heavy 1 rep for the day
Metcon (Time)
AQAP complete 4 rounds of:
75 DUs / Singles
20 T2B / Hanging Knee Raises
5 Power Cleans at 70% of your 1RM from the previous Power Clean & Jerk
Rest 1 min after each round
Time Cap: 15 mins
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
12 Incline Bench Prone Trap Raises
12 DB Reverse Flys
Rest 1 min
Metcon
Optional Extra Work

Option #1:
35 - 45 min Run at low to moderate pace

Option #2:
EMOM x 10 mins:
1 L-Sit Legless Rope Climb / Legless / Rope Climb
(if this is easy then slow down your decent)

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