WOD Wednesday January 20/10

(Happy Birthday to our very own "Manfred Freiherr von Richthofen")

5 Rounds for Time

11 Power Cleans (115/85)
21 Burpees
31 Squats


Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 15g CHO
12-16% - 30g PRO; 25g CHO
Below 12% - 30g PRO; 35g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 35g 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)

Dawson said...

Happy Birthday Superintendent Frietag!

Sandra said...

Happy Birthday Ingmar, sorry I'll miss your bd WOD - enjoy :)

Miller said...

happy birthday ingmar! this ones gonna suck for sure!

Shorty said...

Yo Gansta!
Hope you have been keeping updated on your ebonics studying..

Yo, pay attention
And listen real closely how I break this slang shit down

Check it, my weed smoke is my lye
A ki of coke is a pie
When I'm lifted, I'm high
With new clothes on, I'm fly
Cars is whips and sneakers is kicks
Money is chips, movies is flicks
Also, cribs is homes, jacks is pay phones
Cocaine is nose candy, cigarettes is bones
A radio is a box, a razor blade is a ox
Fat diamonds is rocks and jakes is cop
And if you got rubbed, you got stuck
You got shot, you got bucked
And if you got double-crossed, you got fucked
Your bankroll is your poke, a choke hold is a yoke
A kite is a note, a con is a okey doke
And if you got punched that mean you got snuffed
To clean is to buff, a bull scare is a strong bluff
I know you like the way I'm freakin' it
I talk with slang and I'ma never stop speakin' it.

Mah nigga was bigga had his fingah on yo' trigga.

Happy Birthday Ingmar!

Mike said...

Happy Birthday Ingmar! I didn't enjoy your b-day WOD. I was still shaking when I got home and cut myself shaving!

Andrew said...

Peg 1340
Jaime 2501
El 2215
Mike 2519
MArtha 2540
Ashley 2411
Linds 2609
Janet 2602
Ingmar 2359
Dawson 1658
Pete 1742
Tom 1930
rose 1745
Kyle 1922
Blair 2051
Crystal 2357
Maria 2715
Bruce 3013
Kim 1830
Kira 2245
Karen 1943
Beth 2849
Titia 3035
Sheila 3202
Jenn 3153