WOD Thursday May 13/10


(Perry (big habs fan) standing at mike skeggs (big pens fan) front door. Perry went over to be a gracious winner and offer his condolences to mike, but Mike ended up being a sore loser and wouldn't even answer the door. Poor Mike ... Congrats Habs fans!)

WOD


Max JERK for the day


3 rounds


with a 5 min running clock
sprint 400M and with the remaining time do AMRAP
5 Handstand push ups
5 Burpees


rest 2 min between rounds

3 comments:

El said...

that sounds like a lot of buckin' furpees..GAWD

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; 30g CHO
Below 8% - 40g PRO; 50g 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

Dawson said...

Is Perry going to be standing in front of Foisy's house after the Habs/Bruins series? Oh wait a second... The Bruins are on the verge of being eliminated after being up 3-0. Sorry to get you excited Foisy. Any Flyers fans out there?