Workout of the Day – “Nico”


Crossfit likes to name their WoDs so I figure I will start naming my workouts. Only the hard ones though, the intense ones, the ones that make me feel like I am going to pass out or throw up.

Did an awesome workout today with my #1 training partner (wanted to throw up after the 8th repeat but kept it in).

I think I will call this one “Nico”

  • 5 pushups
  • 2 flights of stairs, up and down
  • 5 chin ups
  • 2 flights of stairs up and down (see a pattern?)
  • 10 wall balls (18 or 20lb ball)
  • 2 flights of stairs up and down
  • 5 single arm snatch with 30lb dumbell (5 each arm)
  • 2 flights of stairs up and down
  • …REPEAT 10 TIMES…

Totals:

  • 50 pushups, 50 chinups, 100 wallball, 100 single arm snatch, 80 flights of stairs, up and down

Track your time, target is 30 mins.

If you don’t have stairs substitute 20 secs of burbees or skipping or something that gets your heart beating hard.

If you like the look of this workout and want to train with us give me a shout!!spartan barb wire

email – steve [at] danlargo.com

cell – +1 613 797 6222

skype – danlargo

 

 

 

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