WOD Tuesday January 5/10


WOD

In 7 min perform 40 Box Jumps (40"/27") with the remaining time do as many muscle-ups as possible.

rest 3 min

In 7 min perform 25 Burpees. With the remaining time do as many DB snatches (or KB snatches) as possible. (40#/25#) Alternate hands as often as needed.

8 comments:

Dawson said...
This comment has been removed by the author.
Dawson said...

This does not look like a kind workout. I'm guessing I may get 3 muscle-ups. Those box jumps are going to be tough. Let me rephrase that. Those box jumps are going to be fucking hard!!!

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; 30g CHO
Below 8% - 40g PRO; 50g CHO

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

(PRO - protein; CHO - carbohydrate)

Dan said...

fawk....isnt tuesday a day of rest....lol hope the alarm doesnt fail me in the morning...

Sandra said...

* my car would't start
* Erin's in labour
* 100' of snow in my driveway
* zen planner said the class was canceled
* I'm booked for a root canal
;)

Dawson said...

But you're still going to come in. Right Sandra? Because you're so dedicated.

Kacey said...

Sandra...you are the master of the box jump!!! You can do them!!! If not...light the box on fire!

Johny said...

hmmm..impressive!!