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Platinum WOD, November 19, 2021

19 Nov, 2021

PL AHW 11.19.21
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200m Run Warm Up
Metcon (Time)
AQAP complete:
40 Shoulder taps
30 Step Ups
20 Push Ups
30 Step Ups
40 Shoulder Taps
Metcon (3 Rounds for reps)
AQAP complete 3 sets of the following:

AMRAP x 2 mins:
200m Walk
In remaining time complete max effort of the following exercises:
Set 1 – Squats
Set 2 – Crossovers
Set 3 – Jumping Jacks

Rest 1 min between sets

Cool Down Stretch

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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