Platinum WOD, January 23, 2023

PL AHW 1.24.22

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Coach Led Warm Up

Metcon (Time)

AQAP complete:
10 DB Hang Snatches
20 Step Ups
100m Walk
12 DB Hang Snatches
18 Step Ups
100m Walk
14 DB Hang Snatches
16 Step Ups
100m Walk
16 DB Hang Snatches
14 Step Ups
100m Walk
18 DB Hang Snatches
12 Step Ups
100m Walk
20 DB Hang Snatches
10 Step Ups
100m Walk

Time Cap: 20 mins

Cool Down Stretch

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Daily Workout - Mon, Jun 5

Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set

Platinum WOD, January 23, 2023

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