WOD Wednesday April 14/10


(Serena has finally decided to take her weightlifting seriously ... well done miss)

The "Sabrina II"

21 Thrusters
50 meter over head walking lunge
100 meter run
100 meter run backwards
50 meter over head walking lunge
21 abmat sit ups

15 Thrusters
50 meter over head walking lunge
200 meter run
200 meter run backwards
50 meter over head walking lunge
15 abmat sit ups

9 Thrusters
50 meter over head walking lunge
400 meter run
400 meter run backwards
9 abmat sit ups

All done while holding a plate (45/25), if the plate touches the ground (on purpose or accidentally) you must do 5 push ups with the plate on you back. Subsequent touches to the ground the push ups increase by 5.

6 comments:

Serena said...

...and it only took six liters of homogenized milk a day! LOL

Karen said...

OMG - I love it. Way to go Serena - your boobs are almost as big as mine! Happy Birthday babe:)

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO;20g CHO
12-16% - 30g PRO; 40g CHO
Below 12% - 30g PRO; 60g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 45g CHO
Below 8% - 40g PRO; 70g CHO

% = body fat

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

(PRO - protein; CHO - carbohydrate)

*Most people (including myself) will be consuming 10g of CHO unless you have been told otherwise.*

Examples of CHO @ ~10g:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Dawson said...

Happy Birthday Serena!!!

Caity said...

Happy Birthday Serena!!

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