WOD Monday February 01/10

Weighted Pull Ups



Back squat (185#/115#)

Max rounds in 10 min of

5-4-3-2-1 ( you must re-rack bar after each set)

Rest 5 min

Max rounds in 10 min of

10 Push Ups
10 Pull Ups (no kip)


Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 10g CHO
12-16% - 30g PRO; 20g CHO
Below 12% - 30g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 10g CHO
8 - 12% - 40g PRO; 25g CHO
Below 8% - 40g PRO; 40g CHO

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Sandra said...

2 words...... tough .... humbling!

Linds said...

Soooooo strict pull ups...wowzers, those were tough!

Mike- Amazing job with those freakishly difficult looking push ups!

Mike said...

Thanks Linds. My shoulders are toast!
I don't know what was harder the pullups or squats.

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