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 Years Special Sign Up ==============>

Thank you for your interest in CrossFit Lando! 2020 is here and we are ready to get you GOING! For $170 you will get 1 month of unlimited classes. This is more than $50 off from the normal unlimited rate!

The first step is to set up your FREE first class, any time, any day. In your class you will get the full CrossFit Lando experience and start your journey to a new you!

Please fill out the information below and you will be contacted by our scheduling manager.

Intro Signup