WOD Tuesday December 29/09




WOD

"Fight Gone Bad"

3 rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

4 comments:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 15g CHO
12-16% - 30g PRO; 20g CHO
Below 12% - 30g PRO; 25g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 15g CHO
8 - 12% - 40g PRO; 25g CHO
Below 8% - 40g PRO; 35g CHO

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

(PRO - protein; CHO - carbohydrate)

Anonymous said...

Beautiful.. Favorite WOD of all time!

Sandra said...

Not my favorite WOD at any time. . . hahaha

Cody said...

Im with you Sandra....Like 3 rounds of death haha