Wednesday 5.30

Wednesday 5.30

WEDNESDAY

CrossFit

Strength : Low Bar back Squat, extended pauses
1-2-3-4-5

  • Warmup for 5-10 minutes to 75% 1rm, then do reps with following pause scheme (pause is for each rep in set). Increase but it won’t be a lot each round.

1: 15 seconds
2: 10 seconds
3: 5 Seconds
4: 2 Seconds
5: No Pause

 

WOD : 3 Rounds
25 KB Swing 53/35
Run 400m
30 Air Squats
7 Deadlift 275/185

 

Sweat

Core Work : 3 Rounds
15 V Outs (rings)
20 V Ups
25 Bicycle Situps with 1s hold at each side
30s Hollow Hold (accumulate)

Conditioning: For Max Combined Reps, 50s work, 10s rest/transition until rest minute, 5 rounds total

Goblet Squat 53/35 KB
Burpees
AB Sprint
– Rest 1 full minute

 

The Program

1. Strength and WOD

2. 50 Walking Lunges, 185/135

New to the community?

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.

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