Operation Lando Flies at Dawn…or Competitors this Saturday

Competitors we will be working out Saturday for our first group session. It will be at Woburn this time around and at 11am, but I want to see as many of the Charlestown people as possible. Future time and location will vary. We will be doing some good training as well as just getting a hang of the future for Operation Lando this year. How things are going to work, the Open and what will happen this year, all that good shit.

If you want to be a competitor at all, come this Saturday. You can see if you hang there. This is not requisite to be considered part of the roster, but it’s damn close.

 

Triib : We are working with them on the App kinks. Hopefully will be fully functional soon.

 

FRIDAY

CrossFit

Strength : Snatch
Find a 1 rep max

WOD : Modified “17.3” : 16m AMRAP
3 Rounds of
6 Pull-Ups
6 Squat Snatch 115/75
then 3 Rounds of
8 Pull-ups
4 Squat Snatch 115/75
then 3 Rounds of
10 Pull-ups
2 Squat Snatch 115/75
Then AMRAP if finished of Squat Snatch for remaining time…

S : Jumping Pull-ups, 75/55 Power Snatch
L1: Banded, 95/65 Squat Snach

Rx+: CTB Pull-ups, 155/105

 

Sweat

WARMUP : 10 Minutes, started by coach and performed at own pace
Complete 21-15-9 Air Squats, Push-Ups, Lunges
then accumulate 2:00 in a forearm plank
then perform 10 Burpees

Cap @ 10:00, then 2:00 break.

1. 10:00 to Complete
3 Rounds
15 Jumping Pull-ups
15 Wall Ball
15 Situps

@ 10:00 cap work, rest 2:00 then:

8m Escalating AMRAP
5 Double Unders, x5 (Singles 10, x10)
2 Goblet Squat Clean 53/35 KB, x2
2 Hollow Rocks, x2

Rest 5:00 then

Row 500m
10 Push-up Cluster
Row 500m
20 Burpees

 

The Program

1. Strength and WOD @ Rx+

2. Personal Warmup/Skill work for 15m

3. “18.0” aka Open Practice
21-15-9
DB Snatch (the # is total  not each side. Must alt. each rep)
Bar Facing Burpees

  • Get used to a lot of burpees. We are in practice mode

4. For Quality
10 Turkish Getup (5/5)
10 Bar MU
10 Ring MU
30 Strict HSPU
40 Ring Dips
50 GHD Situps
100 GHD Hip Ext.

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