It seems like forever that we had a normal weekend schedule at both Lando compounds. This weekend is all systems go including Strongman at 11am on Sunday!
Couple of notes : Sweatshirts are in. Check in at the desk and ask a coach or admin to help you with your order. If there are any mistakes they will be fixed in time but we need to wait until everyone gets their order picked up. Unfortunately if its a size mistake we cannot just replace it as we have exact numbers for the time being. If additional sweatshirts need to be made due to a mistake it will be fixed.
Early Crew (Woburn) : 8:30 arrival, ready to go by 8:45. Try your best to get in early or on time.
Strength : 15 minutes to find a 3 rep max tng Power Snatch
then EMOM 7m
2 Power Snatch with 5 second pause at waist in full standing after 1st rep
WOD: For Time
15 squat snatch, 155/105
30 box jumps, 24-inch/20
20 ring dips
15 thrusters, 155/105
30 hang power clean
300-foot walking lunge with a 45-lb. plate held overhead
– Spend 20 minutes working on your weakness (skill/BW only). 10-15m EMOM volume training. Then 20-30 min mobility.
Strength : Deadlift
Find a 5 rep max in 4-5 attempts
WOD: For Time
225 KB Swings 53/35
– Every 75 seconds perform 2 – 75′ Sprints, 1 without KB and 1 holding KB (Woburn = length of floor, CP = 1 Canal Sign). Partners run together and hand off KB at turn around.