WOD Wednesday January 27/10

(I know you're fighting to get those elbows up Bruce! I can see it in your face! )

WOD

Deadlift

3-3-3-3

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

8 comments:

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)

Sarah said...

Holy. I can already feel the pain. grip will be non existent after this!

Crystal said...

All I can say is ... Day OFF!!!!

Bruce said...

Oh what a lovely Photo......... to go along with a mother of a work out.... I can't wait till tomorrow....

PW said...
This comment has been removed by the author.
Kacey said...

After yesterdays rowing, thrusters, and pull ups...it's another day of arm's...man!! I should have amazing pipes after these two days! Ha Ha

Kari-Lyn said...

I think Bruce looks HOT. Love you Bruceeeee

Andrew said...

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