WOD Thursday December 10/09

(Sorry about the blurry picture but it will save this former high school "X-Files" club member anymore pain and embarrassment as they surely had their fair share - Can you guess who it is?)



Rest as needed between each exercise.

Time each exercise separately and add all the times together for a total WOD time.

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

There is a time limit of 45 min for this WOD.


Linds said...


Sandra said...

yea it's Martha

Sandra said...

time each exercise separately ?!! count reps and keep track of time, then add all the times!
......oh good grief

Gayness said...

Andrew Burns??

Andrew said...

hahahaha ... i was in the D & D club but good guess!

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 20g CHO
12-16% - 30g PRO; 35g CHO
Below 12% - 30g PRO; 55g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 25g CHO
8 - 12% - 40g PRO; 40g CHO
Below 8% - 40g PRO; 60g CHO

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

(PRO - protein; CHO - carbohydrate)

Linds said...


Crystal said...

OOOh, first filthy fifty since June? is that why you are taking it easy on us? I have never had the option to rest between stations before.

PS. Linds - great link. Something to work towards.

Andrew said...

Julie 3400
Sherri 3121
Linds 2537
Sarah 2222
El 2411
Heather (burpees)
Graham 2250
Sandra 3060 (is that even a time?) hahaha
Vic 2828
Kira 3112
Dawson 1819
Jessi 2017
Andrew 1332
Rory 1436
Perry 2404
Serena 1843
Karen 1756
ty 1728
Mel 2992 (also not a time ;)
Crystal 1957
Jess M 2314
Kim 1743
Michaela 3113
Sheila 2947
Ash 2326

Sandra said...

it should read 30:26
unable to write after the WOD!