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Platinum WOD, December 19, 2022

PL AHW 12.20.21
Please check your email for the invite to our 10:15am Zoom Workout!

Coach Led Warm Up
Platinum “Roll Of The Dice” Wod
Roll a 2 – 20 Jumping Jacks
Roll a 3 – 20 Reverse Lunges
Roll a 4 – 200m Walk
Roll a 5 – 20 Push Ups
Roll a 6 – 20 Knee Tucks
Roll a 7 – 20 Squats
Roll an 8 – 20 Mountain Climbers
Roll a 9 – 20 Flutter Kicks
Roll a 10 – 20 Scissor Kicks
Roll an 11 – 20 Shoulder Taps
Roll a 12 – 20 Step Ups

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