WOD Thursday February 4/10

(Ty after a lunchtime workout at Queens - I know you still do bicep curls Ty! lol)


"Fight Gone Bad"

??? rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


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)

Mike said...

I think I've had enough box jumps for the week!

Ty said...

hahahaha. What can I say... BEFCAKEEEEEEEEE

Kacey said...

Great picture Ty....Perry nicely done on the matching of the colouring on face and body!! Ha Ha

I was hoping not to see this work out for a long time!! CRAP!

Jessi said...

This picture clearly shows the wonderful work of an all natural CrossFit athlete. Well done Ty. Those massive Quads are fucking beautiful.

Dawson said...

At least his quads aren't white like the G-man's. Right Jess?

Ty said...

So this is why perry add me to his facebook. And I thought he wanted to be my friend :(

Andrew said...

Mar 188
Ngan 207
Linds 214
Ash 225
Mike 211
Nevia 225
Stella 227
Janet 238
Perry 288
Dawson 358
Chris 207
Sandra 200
Beth 208
Karen 284
Kira 225
Sheila 175
Evan 277
Kacey 213
Jenn 177