Monday 8.6 : New Coaches Incoming

We have an exciting week with some potential new coaches coming in for their next step in the process of becoming a Lando coach. This week they will be shadowing and helping with parts of class as they integrate themselves into the community. After this week if things work out they will be potentially hired as new coaches for CrossFit Lando!

 

MONDAY

Strength : Low Bar Back Squat (2 Second Pause)/Front Squat (Regular)
6 x 3/1

WOD: 4 Rounds, 3:00 per round with 1:00 rest
AMRAP Bear Complex 135/95

 

S: 65/45
L1: 95/65

 

Rx+: 185/135

 

Sweat

Core: 10 Rounds
10s Hollow Rock
10s Rest
30s Forearm Plank
10s Rest

 

Conditioning : 4 Rounds, each round 4:00 with 1:00 rest

5 Russian Twist (each side) 20/14
10 Wall Ball
15 Cal Row
20 Cal AB
300m Run

 

The Program

1. Strength and WOD

2. For Time, grind
50 Burpee Box Jump 30/24
– Every 10 reps perform 5 Deadlift 365/245