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Platinum WOD, December 12, 2022

PL AHW 12.13.21
Please check your email for the invite to our 10:15am Zoom Workout!

Coach Led Warm Up
Metcon (Time)
AQAP complete:
100m Walk
25 Air Squats
50 Crossovers
25 Push Ups
25 Jumping Jacks
100m Walk
50 Step Ups
100m Walk
25 Jumping Jacks
25 Push Ups
50 Crossovers
25 Air Squats
100m Walk

TIme Cap: 20 mins

Cool Down Stretch

Archives 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