Platinum WOD, September 14, 2022

PL 9.14.22

200m Run Warm Up

Metcon (Time)

2-4-6-8-10-8-6-4-2
DB Push Ups
DB Renegade Rows

Time Cap: 8 mins

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 mins:
100m Walk
5/side Double DB Reverse Lunges
10 Jumping Jacks
5/side Double DB Reverse Lunges
10 Step Ups

Metcon (Time)

AQAP complete:
50 DB Crossovers

Cool Down Stretch

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Previous WODs

Daily Workout - Fri, Jan 27

Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)

Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips