“NERO” WOD 5/18/22

“NERO” WOD 5/18/22

WARM UP:
1K Bike  
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squat
10 Clean Extension
10 Push Press
Then:
Mobility

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WIN
SKILL:
EMOM 6
ODD: 5 HSPU w/ a 3 Sec. Negative
EVEN: 10 BB Bent Row (Supine Grip)
LIFT:
Clean 1st Pull w/ 3 Sec. Hold above Knees + Full Clean
3 + 2 @ 65%
3 x 3 + 2 @ 70%
*Work on 1st pull positioning
WOD:
“NERO”
AMRAP 10
25/20 Cal. Bike
10 Hang Cleans (185/125) (165/115)
15 HSPU
10 S2O
*Sub. Box Piked HSPU accordingly.

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FIT
SKILL:
EMOM 6
ODD: 5 Box Piked HSPU w/ a 3 Sec. Negative
EVEN: 10 BB Bent Row (Supine Grip)
LIFT:
4 Sets
:30 Weighted Wall Sit
Immediately Into:
1 Hurdle Jump for Height
*Put a PVC Pipe on a box with a plate on top.
**Build in height
WOD:
AMRAP 10
25/20 Cal. Row
30 Alt. DB Hang Clean & Jerk (50/35)

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AT HOME
SKILL:
EMOM 6
ODD: 5 Box Piked HSPU w/ a 3 Sec. Negative (Use a Chair)
EVEN: 8e DB/KB Row
LIFT:
4 Sets
:30 Weighted Wall Sit
Immediately Into:
1 Tuck Jump
*Jump as high as you can
WOD:
AMRAP 10
30 Wide Mtn. Climbers
30 Alt. DB Hang Clean & Jerk (50/35)