Programming September 17th - 23rd
Monday - September 17th
Work to a smooth but heavy 5 Rep:
Back Squat
+
“Linchpin”
2 Sets For Time:
30 Back Squats s(135/95) f(95/65)
30 Burpees over the Bar
Tuesday - September 18th
“McLovin”
20 Minute AMRAP
20/15 Cal Row
15 Box Jump Overs s(30/24) f(24/20)
20/15 Cal AB
10 Pushups
***add 10 pushups every round***
***Sport. Vest.***
Wednesday - September 19th
“The Odyssey”
5 Sets - 3 Minute AMRAP
2 D-Ball Over the Shoulder s(150/100) f(100/70)
3 Strict Pull-ups f(elevated ring rows)
4 Wall Balls s(30/20) f(20/14)
***rest 3 minutes b/t sets***
Thursday - September 20th
EMOM 10
Clean and Split Jerk x 1 @80%
+
“Fast and Furious”
3 Sets for Time:
100 Double Unders f(50)
50 Anchored Abmat Situps f(30)
25 Power Snatches (75/55)
Friday - September 21st
“Party Time”
25 Minute AMRAP - Teams of 2
30/20 Cal AB/Row
25 DB Squat Cleans s(50/35) f(35/20)
20 Pullups s(C2B)
Saturday - September 22nd
Lt. Nathan Flynn Memorial WOD
“Flynn”
200m Carry - two 45/25 plates
50 Slam Balls (20/10)
+
50-40-30-20-10
Russian KB Swings (1.5/1pd)
Pushups
+
50 Slam Balls (20/10)
200m Carry - two 45/25 plates
Sunday - September 23rd
Get Outside and be Rad.