WOD Thursday January 7/09

(Somebody turned 31 on Saturday ... Hopefully she wore those wonderful socks on her special day!)


There will be 4 stations set up. You will have 10 minutes at each station to complete the task specific to each station. If you finish before the 10 minutes is up you get the remainder of the 10 min as a rest period.

Station one: Timed 500M Row

Station two: 100 Burpees for Time

Station three: 200 Double Unders for Time (if you are absolutely horrendous at doubles you can sub 400 singles - if your birthday was on saturday you can't sub anything)

Station 4: Timed 800M Sprint - Bring some outdoor clothing/Shoes

Add all 4 times up for you total. If you fail to complete a station in the 10 mins you will be penalized.


Dawson said...

Post WOD fuel WOMEN:

Above 16% - 15g PRO; 10g CHO
12-16% - 15g PRO; 20g CHO
Below 12% - 15g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 25g PRO; 10g CHO
8 - 12% - 25g PRO; 25g CHO
Below 8% - 25g PRO; 40g CHO

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

(PRO - protein; CHO - carbohydrate)

Dawson said...

Happy belated Crystal! Just a few things that you love to do. Hahaha

Sandra said...

Happy Birthday Crystal

Erica said...

Why are birthday workouts always so terribly intimidating? I'm never telling any of you my birthday

Andrew said...

Erica, your birthday is April 25th ...

Crystal said...

Maybe if you are lucky I will wear the socks to kick this WOD's butt tonight!

El said...

Happy B-day Crystal, sorry I'll miss your WOD, looks like extra effort went into that one!

Ty said...

Happy birthday Crystal.

100 burpees will be fun.

Linds said...

Enjoy your bday wod Crystal!!

Double unders were not my friend today...anyone else?

Jaime said...

Happy birthday Crystal!

Double Unders weren't my friend either Linds!

Burpees blew too, but managed to get them in! ;)