WOD Wednesday March 3/10


2 Attempts @ a 500M Sprint Row

Rest 5 min

2 Rounds for max calories/reps

Tabata Row
rest 1 min
Tabata KB Swing (24kg/16kg)
rest 1 min


Anonymous said...

One tough looking WOD

Crystal said...

fack... looks like this one might hurt

(ps. that is not bitching, just fact!)

Sandra said...

my day off :)

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)

Ashley said...

So sad to miss this WOD, looks like fun! Painful, but fun.

Anonymous said...

this isn't a pg blog you facker!

Jessi said...

Fucking death WOD