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.