Monday 9.24

 

Congratulations Timmy Bryant (Woburn) and his wonderful wife Brianna, and Coach Eric Kidder and his wife Sam on their marriages this past weekend.

 

MONDAY

CrossFit

Strength : High Bar Back Squat
Find a 3 rep max in 8 minutes, then find a 1 rep max in 5 attempts done E90s

WOD : 3 Rounds
15 Thrusters 105/75
22 Pull-ups
15 Burpees
– Rest 1:00 after each round

S: 75/55, Jumping Pull-ups
L1: 95/65, Banded Pull-ups

Rx+: 125/85

 

Sweat

Core Work : 3 Rounds
20 Hollow Rocks
20 Plate Deadlift 45/35
20 Hollow Hold Flutter Kicks
20 Barbell Step Throughs (10 each side)

Conditioning : 3 Rounds
25 Medball Thruster 20/14
25 Cal Row
30 Walking Lunges

 

The Program

1. Strength and WOD

2. 50 Barbell Lunges @ BW on back, immediately into 25 Barbell Good Morning @ BW

New to the community?

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.

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