WODS for the Week - May 23

MONDAY, MAY 23

DEL BENCHMARK
For Time:
25 burpees
400-m weighted run (14/20 lb)
25 weighted pull-ups (14/20 lb)
400-m weighted run
25 handstand push-ups
400-m weighted run
25 chest-to-bar pull-ups
400-m weighted run
25 burpees

TUESDAY, MAY 24

On a 20:00 clock:
10 rounds:
3 front squats
1:00 calories on any machine
– Increase front squat load as desired.

Skill Work - On a 3:00 clock:
Max-effort plank hold

WEDNESDAY, MAY 25

LIAM’s MEMORIAL WOD
FOR TIME w/ a Partner:
Round 1:
-STATIC HOLD: Barbell Hang (95/75)
-25 Wall Balls (20/24)
-15 Toes to bar

Round 2:
-STATIC HOLD: Barbell Overhead (95/75)
-25 Box Jumps (24/20")
-15 Pull-ups

Round 3:
-STATIC HOLD: Hang from the Bar
-25 Power Cleans (95/75)
-15 Handstand Push-ups

Round 4:
-STATIC HOLD: Handstand Holds
-25 Back squats (95/75)
-15 Shoulders to overhead (95/75)

Round 5:
-STATIC HOLD: Barbell Front Rack (95/75)
-25 Kettlebell swings (53/35)
-15 Burpees

THURSDAY, MAY 26

Skill Work - On an 8:00 clock:
Handstand walk/wall walk practice

5 sets for load:
5 push jerks

FRIDAY, MAY 27

5 rounds for time:
63 double-unders
15 box jump-overs (20/24 in)
9 hang squat cleans (75/115 lb)
– Athletes must step down from the top of the box.

Skill Work - 2 sets:
1:00 hip extensions
Max-effort L-sit hold
– Rest 1:00-1:30 between movements.

SATURDAY, MAY 28

5 rounds each for time with a partner:
150-m run
15 knees-to-elbows
15 burpees

SUNDAY, MAY 29

AMRAP 20:
30 Wall Balls (20/14)
60 Single Unders
30 KB Swings (53/35)
30/25 Cal Row
30 Ring Rows
30e Bicycle Crunches
30 Box Jumps (24/20)
300m Run