Workout of the Day
A.
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Lateral Lunges x 10 reps each leg @ 2011
Rest 45 seconds
B.
For time:
Kettlebell Swings x 30 reps
Push-Ups x 30 reps
Run 800 Meters
Kettlebell Swings x 20 reps
Push-Ups x 20 reps
Run 400 Meters
Kettlebell Swings x 10 reps
Push-Ups x 10 reps
Run 200 Meters
Big fan of this one, particularly when CJ had the 6AM crew believing I was doing this one still drunk from the last night. That’s just ridiculous guys; Wednesday nights are my rest days- from alcohol
Hello! I’m realy interesting in following your fitness or performance WODs (I need a good programmation to progress in crossfit) but I don’t understand “@2011, @3011 or @20×1…”. What does it mean? I’m following crossfit.com WODs for six month and I’ve never seen that before. Thanks.