Midweek Suckfest



Strength : Overhead Squat


WOD : 15 Minute to complete:
Buy In : 2 Rounds of Row 500m + 50 KB Swing 53/35
then AMRAP with Remaining Time
7 Deadlift 225/155
14 Handstand Push-up

S: 400m and 30 Swings 35/26, then 135/95 and Push-Ups
L1: 185/135 and Scaled HSPU

Rx+: 275/205



1. Running Clock to 10 minutes, complete
30 Barbell Rollouts
20 Plate Getups
1:00 Forearm Plank

@ 10:00 then EMOM 10m
8 Russian Swing 53/35 + 8 Full Swing

rest 5 Minutes then 15m AMRAP
Row 500m
15 Burpees
15 Toes to Bar or Scale


The Program

1. Strength and WOD

2. EMOM 30m
1: 3 Low Bar, heaviest able
2: 2-5 Burpee + Muscle Up
3: 3 Power Snatch + 1 Power Clean and Jerk, heaviest able (one bar)

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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.

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