WOD Wednesday September 29/10



WOD


20 , 15 , 10


DB Push Press
Toes to Bar ( if you can't do TTB you do will do 2X knee raises)




Head to Head Rowing/Running competition


Challenge a friend at the gym to any distance row or run that you want! 


Rules for this will be at the gym tomorrow! 

6 comments:

Dan said...

Looks good but what WOD are we doing on Wednesday Sept. 29th?

Dawson said...

I challenge Andrew! Wait a sec... Does he even workout? Ok....

I challenge Pete! Wait another sec... He has "allergies". Hahaha.

I challenge Perry! Hmmmm... If he's got his coffee I'm sure he'll be leaning up against a barbell looking like he's gonna workout out.

Hahaha!

Dawson said...

Post WOD fuel WOMEN:

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

Post WOD fuel MEN:

Above 12% - 30g PRO; 20g CHO
8 - 12% - 30g PRO; 40g CHO
Below 8% - 30g PRO; 60g 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:
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

PW said...

Well all know who is going to be doing the wod with his shirt off though!

Andrew said...

And for the record I do recall getting one more round of the KB/Box Jump WOD than this shirtless man. haha ... It is my one and only claim to fame which i will still be talking about next year at this time.

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