WOD Monday January 11/10


Front Squat

Football Gone Bad

Three 1 minute rounds for time:

1. DB Thrusters 45 lbs
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row

*Rest 1 minute between rounds

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


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; 30g CHO
Below 8% - 40g PRO; 50g CHO

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

(PRO - protein; CHO - carbohydrate)

Kacey said...

O.k. Andrew...which of your teams lost that we are getting punished for?? P.S. Go Cowboys..and Ravens!

Dawson said...

His team lost before the season started. Hahaha

Of course I shouldn't speak cuz my team fizzled half-way through. Damn Eli Manning. You suck!!!

Andrew said...

Linds 264
Maike 183
Janet 202
El 259
Sandra 330
Tom 272
Dawson 439
andrew 449
Rory 392
Ginger 372
Perry 213
Crystal 310
oisy 385
Tim 378
Karen 286
Mel 230
Bruce 151
Jaime 221
Vic 228
Ngan 249
Ryan 168
Kacey 243
Sheila 195
Maria 230
Jess M 206
Jessi 352
Jenn 257
Bobbie 131

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