Friday : New Podcast Episode

Friday : New Podcast Episode

Podcast Episode #2: Listen to Stacey and I sound weird in the second installment of our successful launch of our multimedia empire. More to come involving more Lando personalities, your own members of the community, and professionals from around the world who we sucker into talking with us. Stay tuned, this is going to be fun.

 

 

1st Annual Beer Mile : Still no official date, but it is officially happening. A weekend day (Saturday) end of July or early August. If you want to campaign for a specific date then let me hear it…

#BAF for July will be Saturday, July 20.

 

FRIDAY

CrossFit

Strength: Overhead Squat
Find a 1 rep max in 6-7 sets

WOD : 3 Rounds
R0w 300m
21 Front Squat 135/95
15 Box Jumps 24/20 (full stand)

S: Run 200m, 75/55, Step Ups
L1: 115/75

Rx+: Row 450m, 30/24

 

Sweat

Core Work : 3 Rounds
30 Banded Good Morning
20 Banded Side Steps (in place) each side
10 Strict Hanging Tuck with 5s hold

then 20 Plate Getups 45/35

 

Conditioning : 5 Rounds
Run 300m
Row 300m
15 Step Ups/Box Jumps
9 Walking Lunges (each leg)
10 Cal AB

 

The Program

1. Strength and WOD

2. For Time : Work hard. Make this like a STRENGTH/WOD

50 Burpees
50 Walking Lunges holding weight at sides, 35/25 each hamd (or relatable KB)
50 KB/DBSTOH 35/26 each hand (make as strict as possible but use
50 Cal AB