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Platinum WOD, January 6, 2021

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06 Jan, 2021

PL AHW 1.6.21
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Coach Led Warm Up
Metcon
EMOM x 10 mins:
1. 25 Jumping Jacks
2. 25 Knee Tucks
3. 25Push ups
4. 25 Squats
5. Rest
Metcon (AMRAP – Rounds and Reps)
Complete 4 Rounds of:

AMRAP x 3 mins of:
200 m Walk (buy in)
In remaining time AMRAP:
5/side Renegade Rows
5 DB Hang Clean & Jerks
10 Step Ups

Rest 1 min

(Pick up where you left off from the last round. Accumulate as many rounds as possible.)

Cool Down Stretch

Archives Previous WODs
Daily Workout - Thu, Jun 1
Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs