WOD Tuesday February 23/10

Clean (Power or Full)

10 X 2 (on the minute) @ 60% of your 1 RM

rest 5 min

Row 500M
KB Swings
Row 500M


Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 10g CHO
12-16% - 30g PRO; 25g CHO
Below 12% - 30g PRO; 40g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 10g CHO
8 - 12% - 40g PRO; 30g CHO
Below 8% - 40g PRO; 50g CHO

% = body fat

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

(PRO - protein; CHO - carbohydrate)

Anonymous said...

Say what....10x2 don't you mean 2 reps on the minute for 10 minutes??

Good thing your pretty!

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

That what he means anon. 10 x 2. 10 sets of 2. You are a smart cookie. Thank goodness we have you around. Hahaha

P to the W said...

Andrew's knight in shining amour...lol

10 X 2 (on the minute) @ 60% of your 1 RM

Seems more like 10 reps for 2 sets to me as well.

Andrew said...

Well perry it seems like you are retarded, hahaha

P to the W said...

lmao....ok grade 1

Anonymous said...

It's not polite to say retarded! Say instead, "Perry is developmentally challenged".

Bruce said...

Speaking of challenged ........what's a split squat???? lol

Anonymous said...

Duh. Didn't a split squat happen to Perry? You squat so low, you split your shorts? What a sight!

Andrew said...

El 1009
Ash 1138
allie 1311
Julie 1204
Stacey 1234
Andrew 750
Jessi 1027
sandra 1520
Bruce 1230
Kira 1108
Jenn 1418
Rory 900
Linds 1120
Karen 1013
Liz 1210
Tim 1143
Draya 1206
Serena 952
ty 10125
Kim 940
Jordan 1050

Perry "Texas Ranger" Walker said...

That's a big negative, my butt isn't that big.

You're face is gonna get split ANON...lol

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