WOD Thursday March 4/09



2 Reps at the start of each minute for 10 minutes (@50% of your 1 RM)

Rest 5 min

With a Partner

40 Wall Balls (20/14)
30 Wall Balls
20 Wall Balls
10 Wall Balls

While your partner does Wall Ball you will Deadlift

15 reps (225/135)
12 reps
9 reps
6 reps

Everytime the partner doing wall balls breaks you must do 5 burpees each before continuing.

*Saturdays class will be at Fort Henry - It will be sloppy so bring some cleats and expect to get mud on you - Don't wear your Prada jacket and Burberry Scarf Ty (Ty is a boy incase you don't know him, lol)*


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

% = body fat

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

(PRO - protein; CHO - carbohydrate)

P W said...

Stop hatin' on Ty, you know you love his jacket...lol

Andrew said...

I figure if i make fun of it enough he will give it to me, haha

P W said...

Heck I know a guy who runs an HVAC company who might be willing to buy you one...lol

Caity said...

Ty will be shopping for some new duds in Turkey... maybe if you're lucky he'll bring you something back!! ;) Or just give you his "gently used" Armani!