WOD Wednesday February 3/10

Strength WOD



3 Rounds (12 min time cap)

5 thrusters (155#/115#)
5 muscle ups
20 box Jumps ( 44"/34")


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)

Dawson said...

All I have to say is thank goodness Wednesdays are my rest days. I would not wish this workout upon my worst enemy. Good luck everybody! Heh heh heh

Andrew said...

You are NOT taking a rest day Mr Dawson, haha ... thursday is your new rest day! this WOD is designed for someone like you!

Sandra said...

hahaha Dawson . . . . see you in class.

Linds said...

Wicked job everyone this morning at the 7am, Ash your box jumps are crazy !

Linds said...

and by 7, I meant 8am.

Mike said...

Great job everyone. This one was hard as ****.

Sherri said...

WOW!! Almost puke bucket for me--a rarity. Awesum job by everyone at the 8am!! MIKE--that was rough---u did a super-great job!! Saw some bad ass performances by my sweet crossfitter-friends today...was so cool..I think we all feel the same about this one!! Any comments from the other classes today????


Andrew said...

El 11:30
Ash 1135
Linds 1027
Martha 1121
Sherri 1006
Bruce Max 12 min
Sandra 1147
Mike Max 12 min
Laura 817
Em 1102
Gill 1035
Tom 1128
Vic MAx 12 min
Dawson Max 12 min
Andrew 1050
Rory Max 12 min
Beth 902
Crystal 1012
Sarah 1006
tanya 917
Sheila 1009
Kacey 1109
Kim MAx 12 min (1753)