WOD Wednesday January 6/09


WOD

Squat Cleans
2-2-1-1-1

As many rounds as possible in 20 min of

1 Round consists of

2 Power Cleans @ 50% of 1RM
5 Burpees
4 Power Cleans @50% of 1RM
7 Burpees
6 Power Cleans @ 50% of 1 RM
9 Burpees

5 comments:

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)

Dawson said...

Wow! That WOD looked hard! The 8am class did an awesome job with it. Kinda scared to do it later.

Linds said...

Thanks Dawson...it was tiring as fuccckkk.
Good Luck ...to you and anyone else attempting it later today!

Mike said...

All I have to say is..... Burpees Suck!

Erica said...

If you don't like burpees...don't come tomorrow Mike