WOD Wednesday April 21/10


15 min to get a 1RM Deadlift

AMRAP in 12 minutes of

4 Deadlifts
8 Planche Push Ups
12 Toes To Bar

*I shouldn't have to keep writing this but if you sign up for a class you NEED TO ATTEND. You are taking a spot away from a member that will actually show up* DON'T SIGN UP IF YOU ARENT' COMING. If you aren't sure if you can make it DON'T SIGN UP!*


Sandra said...

my rest day ...... I'm missing deadlifts :(

Unknown 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)

*Most people (including myself) will be consuming 10g of CHO unless you have been told otherwise.*

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