Wednesday 2:20 : Open This Saturday

Wednesday 2:20 : Open This Saturday

Sign up for the 2019 CrossFit Games Open.

Depending on the workout the Lando Open will throw down for week 1 most likely at Lando Woburn starting at 10am sharp. Location will be officially announced Thursday night’s post.

Get signed up and get ready for an epic inter-Lando battle this year!

WEDNESDAY
CrossFit

Strength: Thruster (from rack)
6 sets of 2 heavy reps after at least 2 sets warmup

WOD: “Open WOD 11.3”
5m AMRAP
Squat Clean 165/115
Jerk

S: 75/55
L1: 115/75

REST 3 minutes after then immediately into

5m AMRAP
10 Handstand Push-ups
10 Toes to Bar

S: Push-Ups, Weighted Situps
L1: Scaled HSPU, Knees to Chest
Rx+: Unbroken 10 each set each movement

Sweat

Core: 12m AMRAP
Row 15 Cal, Arms Only
15 Situps
20 Superman
25 Hollow Rocks
30 Scissor Kick
35 Air Squats
-rest 30s

Conditioning: 5m AMRAP
KB Swings, full OH
– Every 20 reps perform 1 Wall Climb

rest 3 minutes then

5m AMRAP
Push-ups
– EMOM perform 7 Jumping pull-ups

rest 3 minutes then

5m AMRAP
15 Cal Assault Bike
15 Cal Row
30 Double Unders

The Program

1. Strength and WOD

2. 5m AMRAP
30 UB Double Unders
– Any set not done UB perform 1 wall climb immediately after 5m during rest

– rest 3 minutes then

5m AMRAP
10-15 UB Wall Ball
15-20 UB KB Swings 70/53

– rest 3 minutes then

5m AMRAP
Burpees to 12″ reach target

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.

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