Platinum WOD, September 30, 2022

PL 9.30.22

200m Run Warm Up

Death By Body Weight Platinum At Home

Perform 2 reps of each of the following movements at the top of each minute:

Squats
Push Ups
Knee Tucks

Add 2 reps of each movement for each minute. 2 reps in the 1st min, 4 reps in the 2nd min, 6 reps in the 3rd min…etc Continue until you cannot complete the required number of reps in the minute.

Once you fail to meet the required number of reps, take the next 2 mins off. Then go back down the ladder as fast as you can with no breaks starting at you last completed round.

Time Cap: 20 mins

Cool Down Stretch

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Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs

Platinum WOD, September 30, 2022

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