WOD Tuesday May 18/10


4 sets of

2 Position Clean (Floor/mid-thigh) @ 80%


5 Rounds of

AMRAP in 3 minutes - rest 3 minutes

2 - 2 Position Cleans
8 Push Ups
12 Squats


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)

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

Unknown said...

Wow this must be an old picture. Who is that guy in the green by the door again?

Crystal said...


I am craving pancakes. Can you send me your recipe for paleo pancakes (the ones with almond butter).

My stomach thanks you.

PW said...

Must be really old, I haven't seen that guy in MONTHS D-Man!

Kind of looks like Danny DeVito doesn't he...lol

PW said...

Ladies....keep training hard, getting your sleep, taking your vitamins, and drinking your python juice (a la Hulk Hogan).


Crystal said...

Just don't take the steroids or you might end up looking like the "lady" doing double unders in the back. Teehee.

Those are some serious effing quads BTW.

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