Tuesday 12.18: 1 WEEK!!!

Reminder, Friday is “12 Days of Lando Christmas” WOD and the HOLIDAY PARTY!!!

Tune in tomorrow night for a great announcement about something happening here at Lando many of you might not be aware of that focuses on some special individuals in our community!

 

CrossFit

Strength : Press
Find a 1 rep max

WOD: 12m AMRAP
Buy in with:
400m Row
20 Toes to bar
200m row
– then AMRAP with remaining time
10 Pull-ups
10 Overhead Squat 105/75

S: Weighted Situps, Jumping Pull-ups, 65/45
L1: Scaled TTB, Scaled Pull-ups, 75/55

Rx+: CTB Pull-up, 135/95

 

Strong

Lift: Press
Find a 1 rep max

Accessory: Bench Press
a: 4 sets of 10 reps. Weight should be UB for 10, rest 60s
b: 4 sets of 1 chin over bar hold, at least 10 seconds, pull up or jump up., rest 60s

Conditioning : 15m AMRAP
Row 300m
5 Pull-ups
10 Push-ups
10 Overhead Squat 105/75

 

The Program

1. Strength and WOD

2. E6m for 4 Rounds
Row 400m
50 Double Unders
rest 30s
7 Deadlift 255/185
3 Rope Climbs (2 Legless)
-rest remainder of time

Sign up today for a free first class →

Enjoy your first CrossFit class at Lando for free.  

Intro Signup