Wednesday 8.28

Strength: Hang Squat Clean
EMOM 6m : 3 Reps
then E2M for 4 Sets : 2 Reps

  • Get heavy for the 2s

WOD: 3 Rounds, 20:00 Time Cap
Row 500m
25 pull-ups
5 Wall Climbs
200m Plate run 45/35

S: Row 250, Jumping Pull-ups, 3 Wall Climbs, No Plate Run
L1: Banded Pull-ups, 4 Wall Climbs, 35/25 Plate
Rx+: CTB Pull-ups

50 Hollow Rocks
50 Supermans
50 Situps
50 Double Unders
50 MB Ground to OH
SPRINT 18/15 Cal AB

Conditioning: 15m AMRAP
Row 250m
25 Jumping Pull-ups
5 Wall Climbs
200m Plate Carry 45/35
20 Russian Twists (10/10)

The Program
1. Strength and WOD

2. Front Squat

3. 3 Rounds
35 Wall Ball 20/14
40 Pistols (20/20)
15 Power Snatch 115/85
15 KB STOH 53/35
– Rest 1:30

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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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