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Platinum WOD, December 28, 2022

PL AHW 12.29.21

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

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