Wednesday 1.8

Wednesday 1.8

Strength: Front Squat
3-3-3-3-3, hold at top for 5 seconds each rep including start/1strep

WOD: 3 Rounds
15 Deadlift 165/115
20 Burpees
30 Walking Lunges
Row 500/450m (OR 30/25 AB)

S: 115/75, 10 Burpees, Row 300/250
L1: 135/95
Rx+: 225/155


Core: 10m AMRAP
5 Plate Getups
10 Side Plank Raises (each side)
20 Plank Push-ups
45s Plank Hold
50 Double unders/745 Singles

Conditioning: 3 Rounds
15 KB Deadlift 53/35
20 Burpees
30 Walking Lunges
Row 500/450m, 30/25 AB

The Program
1. Strength and WOD

2. 8m AMRAP
20 Pistols (alt)
10 KB Swings, eye high, 70/53 or heavier
1-3 Strict MU

3. Sumo Deadlift
EMOM 10m: 3 Reps

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