CYCLE 2 DELOAD WEEK 1 / “NARNIA” WOD 9/19/22

CYCLE 2 DELOAD WEEK 1 / “NARNIA” WOD 9/19/22

WARM UP:
400 M. Run or Row
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squats
10 Clean Extensions
Then:
Mobility

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WIN
SKILL:
EMOM 6
ODD: Front Plank
EVEN: Rest
LIFT:
Clean
*Build to 70%
4 × 2 @ 70%
WOD:
“NARNIA”
AMRAP 10
14 T2B
25 Ft. DB Goblet Walking Lunges (50/35) (40/30)
14 DB Alt. Hang Clean & Jerk
25 Ft. DB Goblet Walking Lunges
*FIT = Hanging Knee Raises

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FIT
SKILL:
EMOM 6
ODD: Front Plank
EVEN: Rest
LIFT:
3 Sets
8e S.L. Glute-Bridges
15 Banded Good Mornings
WOD:
“NARNIA”
AMRAP 10
14 T2B
25 Ft. DB Goblet Walking Lunges (50/35) (40/30)
14 DB Alt. Hang Clean & Jerk
25 Ft. DB Goblet Walking Lunges
*FIT = Hanging Knee Raises

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AT HOME
SKILL:
EMOM 6
ODD: Front Plank
EVEN: Rest
LIFT:
3 Sets
8e S.L. Glute-Bridges
15 Good Mornings
WOD:
AMRAP 10
14 V-Ups
25 Ft. DB/KB Goblet Walking Lunges
14 DB/KB Hang Clean & Jerk
25 Ft. DB/KB Goblet Walking Lunges