Monday 7.29

Monday 7.29

Be sure to check throughout the week for the rules and more information about this Saturday’s Beer Mile. No sign up necessary but if you want to do it partner style make sure you have a partner. It’s going to be a blast!


Strength: Overhead Squat

WOD: 4 Rounds
Run 400m
15 Power Snatch 95/65
15 Box Jumps 24/20 (full stand)

S: Run 200m, 75/55, 12 reps each
L1: Run 300m, 75/55
Rx+: 30/24

Core: 3 Rounds, each movement 45s on 15s off/transition
Hollow Hold
Hollow Rocks
Forearm Plank
Burpee + 2 Plate GTOH (not burpee on plate)
– Rest

Conditioning: 4 Rounds
Run 400m
15 KB Swing, full OH
15 Box Jumps or Step ups
45 Double Unders/60 Singles

The Program
1. Strength and WOD

2. 5 Rounds
5 Squat Clean 185/125
5 Hang Power Clean
15 GHD Situps
15 GHD Hip Extensions

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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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