Landos: Very sorry. I broke the internet, not with my ass, but with my tinkering. I just got it up.

 

Below is the T Shirt for the lifting competition. If you want one in your size you MUST confirm by tomorrow. Any of you “thinking” must decide. We need numbers everyone. This is going to be a can’t miss event. Get signed up.

 

Click this link to view in PDF: Lando Open Mock 2-2 copy

 

 

WEDNESDAY

 

Bootcamp Sprint (8:30am @ CP, 9:00am @ Woburn, 1pm @ CP)

 

Core : 3 Rounds, each round 3:00 AMRAP with 1:00 rest
5 Burpees
10 Wall Ball 20/14
15 Russian Twists

 

WOD : 10m AMRAP
35 Ring Dips
35 Pistols (alternating)
5 Wall Climbs
35 Double Unders

 

 

CrossFit

 

Strength : Snatch
4 Rounds of EMOM 3m
– 3 TnG Reps each round, rest 2 full minutes after each round. Build to heaviest EMOM 3. Do not increase within EMOM.

 

WOD: For Time
50 Wall Ball 20/14
35 Ring Dips
50 Pistols (alternating)
10 Wall Climbs
150 Double Unders

 

S: Scaled WB (go for height first), 40-25-40-5 reps and 200 singles
L1: Scale weight and movements but keep reps. 75 Double Unders or 300 Singles.

 

Rx+: Ring Dips from Muscle Up, Pistols 35/26 weighted

 

The Program

 

1. Strength and WOD
– Only Rx+ if you have good muscle ups and dips. This should be less than 10 muscle ups total

 

2. High Bar Back Squat
5-5-5-5, all heavy

 

3. Barbell Good Morning
5-5-5-3-3-3, all heavy