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Platinum WOD, December 22, 2021

22 Dec, 2021

PL AHW 12.22.21
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Coach Led Warm Up
Rudolph The Red Nose Reindeer
To the song of Rudolph The Red Nosed Reindeer jog in place. Evwrytime you hear the words below perform the associated movements:

Santa – Push Up
Rudolph – Jumping Jack
Reindeer – Squat
Christmas – Knee Tuck

Santa’s Reindeer Fitness Workout (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
Dasher – 30 sec High Knees
Dancer – 20 Squats
Prancer – 10 Reverse Lunges
Vixen – 10 Step Ups
Comet – 10 Jumping Jacks
Cupid – 30 sec Mountain Climbers
Donner – 10 Push Ups
Blitzen – 30 sec Shoulder Taps
Rudolph – 20 Crossovers

Cool Down Stretch

Archives Previous WODs
Daily Workout - Fri, Nov 25
Metcon

200m Run

90 secs/side Hip & Knee External Rotation

 

Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides

 

Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go

Metcon

In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins

 

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