Friday 05/27/2021

Skill
ON A 10:00 RUNNING CLOCK...
Practice HS Hold or HS Walk

(No Measure)

WOD
"RANNIE"
FOR TIME
50-40-30-20-10*
• Double Unders
• Sit-ups**

*400m Run After Each Full Round
**GHD Optional
Score is time.

Thursday 05/26/2021

WOD
3 SETS FOR QUALITY
1000/800m Row
5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy)
20/20 Single Arm KB or DB Hollow Body Flutter Kicks
25 Plate Ground to Overhead 45#/35#

-Rest 2:00 b/t Sets-
(No Measure)

Wednesday 05/25/2021

Strength
Back Squat 
5-4-3-4-3-2

*Start Moderate build to Heavy. Wave loading.

WOD
3 ROUNDS FOR TIME
20 DB Front Squats 50#/35#
20 Hand Release Push-Ups

Tuesday 05/24/2021

Strength
Power Clean and Jerk
Build to a Moderate-Heavy 5-Rep TNG

WOD
FOR TIME
10 Clean & Jerks 155#/105#
20/15 Cal Bike
10 Clean & Jerks 
20/15 Cal Bike
15 Bar Muscle-Up
10 Clean & Jerks 
20/15 Cal Bike
15 Bar Muscle-Up
30 Burpees Over Bar

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Up-Down Pull-Up