Platinum WOD, December 23, 2022

PL AHW 12.24.21

12 Days of a Platinum Christmas (Time)

Buy In: 200m Walk

1. DB Thruster
2. DB Press
3. DB Front Squat
4. DB Curls
5. DB Deadlifts
6. Triceps Dips
7. Reverse Lunges
8. Shoulder Taps
9. Step Ups
10. Push Ups
11. Knee Tucks
12. Jumping Jacks

Cash Out: 200m Walk

Time Cap: 30 mins

Once you complete the buy in, perform the movements just like the song: 1 DB Thruster, 2 DB Presses, 1 DB Thruster, 3 DB Front Squats, 2 DB Presses, 1 DB Thruster, etc… End with a Cash Out of 200m Walk.

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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

Platinum WOD, December 23, 2022

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