Friday 9.28

Friday 9.28



Strength : Overhead Squat
– Warmup for 3-5 minutes
a: 8 Minutes to find a 3 rep max
b: EMOM 5m : 1 Heavy Rep

WOD : For time
12 Handstand Push-ups
120 Double Unders
40 Overhead Squats 115/80
120 Double Unders

S: 200 Singles, 40 Thrusters 75/55, 40 Push-ups
L1: 60 Double Unders or 120 Singles and Doubles, 95/65, 6 rep for HSPU regardless of scale

Rx+: 135/95, 15 HSPU



Core Work
a) 10 Rounds, done with 60s per round
Row Sprint 8/6 Cal
8 Goblet Squat 53/35 kb
10 Seated MB Press, bent or straight leg
10 Seated Flutter Kicks holding MB @ chest

after last round rest 1 full minute then

10 Rounds, 10s on 10s off
Toes to Bar or best scale to do 10s of work without stopping
– Be on the bar ready to go by the start of the 10s as not a lot of time to get started.


Conditioning : For Time
30 Push-ups
120 Double Unders or 150 Singles or 120 Mix
40 KB Swings 53/35
Run 800m
40 KB Sumo DL High Pull
120 Double Unders or 150 Singles or 120 Mix
30 Push-ups

The Program

1. Strength and WOD

2. 12m AMRAP
15 Wall Ball, UB 20/14
12 SDLHP 88/70 KB or 53/35 each hand
4 Stone to Shoulder, 135-175/95-135, or 4 Power Clean and Jerk 205/135
75′ Keg Carry @ Shoulder 150/100 or Front Rack Walk with KB 70/53 each hand

Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup