WOD Wednesday November 24/10

(We will be thinking of you today Tim ... rest up and we will see you soon!)


5 Rounds

10 Power Snatches (135#/85#)
15 Chest to Bar Pull Ups
20 Burpees
25 Sit Ups

WOD Option # 2

6 Rounds

30 Seconds Prowler Sprint (must cover a minimum of 150 M)
rest 4 min


Unknown said...

Post WOD fuel WOMEN:

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

Post WOD fuel MEN:

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

Unknown said...

Today Tim... Balls to the wall!!!

Andrew said...

Current Score from 1215 class

Prowler 6
Members/Guests 0


8AM class only did 20 seconds sprinting ( I think that is what they claimed to be doing) but

Members 6
Prowler 0

Mike said...

That prowler is the devil!

Tom said...

Hey Tim the prowler was really tough. I hope you are recovering quickly.
PS The prowler wants to see you soon.

Andrew said...

4 O clock session (Perry, Burns, Haird, Watt)

Prowler 4
Pussies 0

PW said...

You bet, the prowler kicks the shit out of you without blinking an eye.

Prowleritis - a common malady associated with pushing prowlers.
Known effects are shaking legs, paleness, vomiting, contemplating suicide, and laying on the floor at CFK (which the potential to cause all sorts of other infections)...lol

Once you've been hit by prowleritis you know it!!

Dan McD said...

The 12:15 guests are complaining about sore muscles today. It sounds like another successful visit to CFK.

I hope Tim gets back soon so he can partake in this workout.

Mike said...

Perry you diagnosed prowleritis perfectly! Contemplating suicide was an issue but I just didn't have the energy to pull the trigger.

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