Platinum WOD, January 22, 2021

22 Jan, 2021

PL AHW 1.22.21

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Coach Led Warm Up

Metcon (Time)

AQAP complete:
10 DB Hang Snatches
20 Step Ups
100m Walk
12 DB Hang Snatches
18 Step Ups
100m Walk
14 DB Hang Snatches
16 Step Ups
100m Walk
16 DB Hang Snatches
14 Step Ups
100m Walk
18 DB Hang Snatches
12 Step Ups
100m Walk
20 DB Hang Snatches
10 Step Ups
100m Walk

Time Cap: 20 mins

Cool Down Stretch

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Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs

Platinum WOD, January 22, 2021

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