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Platinum WOD, January 13, 2021

13 Jan, 2021

PL AHW 1.13.21
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Coach Led Warm Up
Death By Body Weight Platinum At Home
Perform 2 reps of each of the following movements at the top of each minute:

Squats
Push Ups
Knee Tucks

Add 2 reps of each movement for each minute. 2 reps in the 1st min, 4 reps in the 2nd min, 6 reps in the 3rd min…etc Continue until you cannot complete the required number of reps in the minute.

Once you fail to meet the required number of reps, take the next 2 mins off. Then go back down the ladder as fast as you can with no breaks starting at you last completed round.

Time Cap: 20 mins

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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