WOD Wednesday September 29/10


20 , 15 , 10

DB Push Press
Toes to Bar ( if you can't do TTB you do will do 2X knee raises)

Head to Head Rowing/Running competition

Challenge a friend at the gym to any distance row or run that you want! 

Rules for this will be at the gym tomorrow! 


Dan McD said...

Looks good but what WOD are we doing on Wednesday Sept. 29th?

Unknown said...

I challenge Andrew! Wait a sec... Does he even workout? Ok....

I challenge Pete! Wait another sec... He has "allergies". Hahaha.

I challenge Perry! Hmmmm... If he's got his coffee I'm sure he'll be leaning up against a barbell looking like he's gonna workout out.


Unknown said...

Post WOD fuel WOMEN:

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

Post WOD fuel MEN:

Above 12% - 30g PRO; 20g CHO
8 - 12% - 30g PRO; 40g CHO
Below 8% - 30g PRO; 60g CHO

% = body fat

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

(PRO - protein; CHO - carbohydrate)

Examples of CHO @ ~10g:
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

PW said...

Well all know who is going to be doing the wod with his shirt off though!

Andrew said...

And for the record I do recall getting one more round of the KB/Box Jump WOD than this shirtless man. haha ... It is my one and only claim to fame which i will still be talking about next year at this time.

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