Thursday 12.7: Another Thank You To A Lando Soldier

Thursday 12.7: Another Thank You To A Lando Soldier

I want to give an apology and shout out to Erik Akhtar, a long time member in Woburn. It just occurred to me today that I left Erik out of my Veteran’s Day thank you a few weeks ago. Erik has been a long time member and dedicated to Crossfit Lando along with wife Vanessa which I thank them both for whole heartedly.

Erik served his country in the Army just like the others I listed here on the day meant to give them recognition for their amazing service. Sorry I screwed it up and thank you Erik for your service and understanding!

 

THURSDAY

CrossFit

Strength : Bench Press
a: 3-3-3-3-3, done in 12 minutes
b: 5-4-3-2-1, starting @ 75% and increasing by 2.5% each set, done EMOM style

WOD: For Time
2 Rounds of:
30 Thrusters 95/65
20 Push-ups
30 Broad Jumps, 4/2′

Then do the remaining AFAP

20 Overhead Squats 95/65
30 Cal Row, arms only
7 Wall Climbs

S: 75/55, 3 Wall Climbs
L1: 5 Wall Climbs

Rx+: 115/75

 

Strong

Lift: Clean and Jerk

EMOM 20m
O: 2 Squat Clean, done 1 E30s
E: 2 Split Jerk, done 1 E30s

Conditioning: For Time
35 Thrusters 95/65
30 Push-ups
25 Hang Power Snatch
20 Overhead Squats
15 Cal Row, arms only
25 Cal Row, regular
10 Wall Climbs

 

The Program : Off

Click Here to Schedule a Free First Class→

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.

Intro Signup