WOD Wednesday January 27/10

(I know you're fighting to get those elbows up Bruce! I can see it in your face! )




For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups


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; 25g CHO
Below 8% - 40g PRO; 40g CHO

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

(PRO - protein; CHO - carbohydrate)

Sarah said...

Holy. I can already feel the pain. grip will be non existent after this!

Crystal said...

All I can say is ... Day OFF!!!!

Bruce said...

Oh what a lovely Photo......... to go along with a mother of a work out.... I can't wait till tomorrow....

PW said...
This comment has been removed by the author.
Kacey said...

After yesterdays rowing, thrusters, and pull ups...it's another day of arm's...man!! I should have amazing pipes after these two days! Ha Ha

Kari-Lyn said...

I think Bruce looks HOT. Love you Bruceeeee

Andrew said...

Jaime 1348
Linds 1503
Martha 1123
Dawson 1158
Kyle 1130
Sandra 1412
Vic 1707
Rory 1359
Kacey 1205
Beth 1250
Blair 1850
Rose 1115
Sheila 1620