Wednesday 6.5

Wednesday 6.5


Strength: High Bar Back Squat
5-5-5, then 2-2-2 with 3s pause in bottom

WOD: 3 Rounds
35 Burpees
25 Toes to Bar

S: 25 Burpees, 15 Scaled TTB
L1: Scaled TTB
Rx+: 1 Wall Climb each break in TTB

Core: 4 Rounds
200m KB Carry, 100m R arm, 100m L arm
30 Russian Twists w MB
10 MB Toe Touches

Conditioning: 3 Rounds
Run 200m
rest 30s
Row 300m
rest 30s
Run 400m
rest 30s
Row 500m
Rest 60s

The Program
1. Strength and WOD

2. EMOM 14m
O: 5 Box Jumps 40/34
E: 7 Hang Squat Clean 135/95 VERY FAST

3. Core WOD: 10m AMRAP
10 GHD Situps
10 KB Swings 70/53

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