WOD Thursday March 3/11

(I didn't want to let you ladies down or have you think I was being sexist so enjoy!)


Back Squat - 3 X 5 or 3 Rep Max

3 sets of

3 Rounds

5 Deadlift (60% of max)
10 Burpees

rest 2 min between sets

Reverse Hypers X 12 X 3
GHD sit ups X 15 X 3
Pull ups X 12 X 3 (no kip/toes on box)


Emma said...

judging by the previous pic...your pelvis needs to be a little closer andrew.

Kezia said...

This is a delicious scandal.

katiedoyle1 said...

i cant decide whats worse the rolled up pants or the 2.5 lbs weight on the bar

Anonymous said...

I believe Burns did try to get his pelvis closer but Haird said he didn't roll that way

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:
approx 2 oz sweet potato, yams, squash

PW said...

That's a great picture!!

Jessi said...

Now, this is what really goes on at CFK.
Nice boys!

Dawson said...

Stay tuned for the video of the making of this picture with the awesome comments. Hahaha

Anonymous said...

Is it wrong that I am mildly aroused by this, being a guy and all.

George said...

THATS JUST WRONG ON ALL LEVEL! Although the skinny bald guy is hot... Who is the midget behind him...ROFLMAO

Matt said...

This should become a nice glossy poster on the wall, right by the bathrooms.

Dawson said...

I've heard Andrew has already mounted it on his ceiling above his bed. Hmmm... I was wondering why he wasn't wearing any socks this morning.

PW said...

Whoa...you know the sock(s) story Dawson??

Crystal said...

I need to wash my eyes out with bleach. I always wondered why Hiard always had such a big smile on after his 4 pm workout. :)

Dawson said...

I don't know the story... Or do I??? If it involves Australia then I do. Hahaha.

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