WOD Tuesday March 2/10


10 min to reach a 1RM Clean (full squat)

"The Squatting/Jumping Chief"

Max Rounds in 3 Min. of:

3 Cleans - Full Squat (135# / 95#)
6 Plyo Push-ups (hands leave the ground at the top)
9 Squat Jumps onto Box (24"/18")

Rest 1 minute. Repeat for 5 Cycles.

Complete as many rounds as possible in each cycle. Goal is to maintain that max number of rounds across the 5 cycles.


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

% = body fat

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

(PRO - protein; CHO - carbohydrate)

jessi said...

This WOD lookes retarted hard...Fack

Mike said...

I like the new look of the Blog Andrew!