WOD Thursday December 31/09


Lets ring in 2010 with a with a bang!


In teams of 2 complete 2010 reps by choosing from the following exercises with a maximum of 300 reps of each exercise/per person

Double Unders
Sit Ups
Push Ups
KB Swings
Pull Ups
Box Jumps (24"/18")
Deadlifts (135#/95#)


Dawson said...

Post WOD fuel WOMEN:

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

Post WOD fuel MEN:

Above 12% - 40g PRO; 30g CHO
8 - 12% - 40g PRO; 45g 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)

Dawson said...

Happy frickin' New Year! Oh did I mention I'm 'sick' for tomorrow's WOD? It'll be a doozy!

Kacey said...

wow isn't that an ass kicker!!! That's going to be sweet at 8 in the morning!

El said...

I won't be in for this WOD... too bad it was exciting enough for me get out my calculator and figure out how many of each I'd do...this is what I came up with:
200 double unders
150 squats
300 sit-ups
50 push-ups
50 KB swings
20 pull-ups (can you tell I suck at those?)
100 box jumps
135 deadlifts
Of course, I'm relying on a fictional partner to do their 1005 reps too... have fun everyone, it's been a great year!!!!!

Dawson said...

El... I'll be your fictional partner. I'm stuck at kgh trying to dump off our patient and my shift ended almost an hour ago. I won't be doing this wod either. I'd probably do alot more double unders and pull-ups. You can do my sit-ups.

Enjoy the workout everyone!

Sandra said...

FULL MOON!!!! only explanation I can come up with for this INSANE WOD

no Dawson or El at 8am?? Who is going to help me count down the reps? hahaha


Sandra said...

Kacey - I'm using Isoflex (whey protein isolate) got it at Popeye's.

Great team effort today!! Thanks Kacey for your encouragement re: 1 box jump :)

Andrew said...

Great effort on a pretty tough WOD

Linds, Dan, Nevia - 2087
Chris, Sandra, Kacey - 1925
Bruce, Vic - 1392
Harmer, Foisy - 1575
Karen, Jessi - 2216
Maria, Mel - 1478
Anne Marie, Gil - 1674

Happy New Year and I will see you all next week!

Dawson said...


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