WOD Wednesday April 28/10














Back in the day Andrew was a
huge WWF fan, his favourite wrestler was "Koko B. Ware". Andrew would walk around the house with his stuffed parrot imitating Koko's bird dance; thinking he was cool Andrew did the bird dance during recess for his buddies...needless to say it wasn't well received; he was black and blue for weeks.

Andrew re-evaluated who his favourite wrestler should be for days on end. One morning after brushing his teeth it came to him....King Kong Bundy. Mean, strong, tough, all of the traits Andrew wasn't and wanted to desperately to be.


After a few months of saving his allowance Andrew bought a singlet so he could not only act like King Kong Bundy, but so he could also look like him!


WOD

15 min to work up to a 5RM Push Press


CFK Gone Bad - (no SDHP)

3 Rounds for reps/calories

1 minute wall ball (20/14)
1 minute KB swing (russian) (24kg/16kg)
1 min box jump (24"/18")
1 min push press (95/65)
1 min row

3 comments:

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)

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

Jessi said...

This picture makes me uncomfortable.

Kacey said...

What?!? No break between rounds?? Man this is going to hurt!