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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
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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