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Platinum WOD, January 8, 2021

08 Jan, 2021

PL AHW 1.8.21
Please check your email for the invite to our 10:15am Zoom Workout!

Coach Led Warm Up
Metcon (Time)
AQAP complete:

100m Walk

20 Squats
20 Push Ups
20 Step Ups
20 Crossovers (L+R=1)
20 DB Front Squats
20 DB Presses
20 DB Reverse Lunges
20 Leg Lifts over DBs

100m Walk

21 DB Deadlifts
21 DB Curl and Presses
21 DB Hang Snatches (each side)
21 Mountain Climbers (each side)
21 Renegade Rows (each side)
21 Double DB Swings
21 Jumping Jacks
21 Flutter Kicks + Scissor Kicks

100m Walk

Time Cap: 15 mins

Cool Down Stretch

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips