WOD Monday June 14.10


(Tim working hard holding the wall up)

WOD


10 RM Back Squat




5 Rounds of


Max Rep Squat at bodyweight
7 Burpee Box Jumps (24"/18")


rest 60 seconds between rounds

3 comments:

Anonymous said...

Timmmmbbbbbeerrr...Look out Erin!

graham said...

booo yaaaa...front page

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)

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