“NEKRON” WOD 5/31/23

“NEKRON” WOD 5/31/23

WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Clean Extension
10 Split Jerk Presses
Then:
Mobility

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WIN
SKILL / LIFT:
EMOM 12
ODD: 3 T2R + 3 Ring Swings (Work on length)
EVEN: Clean Extension + Full Clean + Jerk
*Build to WOD weight
WOD:
“NEKRON”
AMRAP 20
3 T2R + 2 Ring MU 
1 Clean + Front Squat + Jerk (225/155) or 75% of 1RM
*You should have to think about the weight. It should be challenging. Do not Sandbag.

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FIT
SKILL / LIFT:
EMOM 12
ODD: 10 Unbroken Banded Bar or Ring Dips
EVEN: 5 Deadlift
*Build
WOD:
AMRAP 20
10 Hanging Knee Raises
10 DB Deadlift + 10 DB Hang Cleans + 10 DB Squats (50/35 × 2) (40/30×2)
*Pick a weight you move well that’s also challenging.

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AT HOME
SKILL:
EMOM 8
ODD: 45 Sec. Plank
EVEN: 20 Sec. Hollow Hold
LIFT:
4 Sets
8e Single Leg Glute-Bridges
WOD:
AMRAP 20
10 Sit Ups
10 DB/KB Sumo Deadlifts + 10 DB/KB Swings + 10 DB/KB Squats