Platinum WOD, December 30, 2022

PL AHW 12.31.21

Coach Led Warm Up

Platinum Countdown to the New Year (Time)

AQAP Complete:

Buy In: 200m Walk

100 Jumping Jacks
90 Shoulder Taps
80 Mountain Climbers
70 Crossovers
60 Flutter Kicks
50 Squats
40 Push Ups
30 DB Deadlifts
20 DB Curls
10 DB Presses

Cash Out: 200m Walk

Cool Down Stretch

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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 30, 2022

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