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Platinum WOD, January 10, 2022

10 Jan, 2022

PL AHW 1.10.22
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 - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins