WOD Monday December 28/09


Front Squat


AMRAP in 6 min

5 Front Squat (40% of 1 RM)
7 Box Jump (40"/24")

AMRAP in 6 min

5 Handstand Push Ups
7 Toes to Bar


Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 15g CHO
12-16% - 30g PRO; 22g CHO
Below 12% - 30g PRO; 30g CHO

Post WOD fuel MEN:

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

El said...

am I crazy or did the board not say 10 box jumps this morning???? If not, I punished myself for no good reason...shitty.

Dawson said...

El... Do we really need to answer that? Hahaha

The board did say 10 box jumps. You know Andrew. Always full of little surprises.

El said...

whew! I was really starting to question my sanity, and you're right Dawson, you probably didn't need to answer that.

Linds said...

That's funny that you ask that El, I txt'd Jess this morning saying the same thing!! I had either done too many, or I was losing my mind...or both.

We don't have to worry about punishing ourselves, Andrew does a fine job doing that for us.

Thanks for clearing that up Dawson!

Andrew said...

we all make mistakes ... I usually don't so please take note of this date ...