WOD Tuesday June 29/10


MMMM.....Montreal Smoked Meat

Part A
5 rounds of
5 x pendlay row
5 x weighted box jump

Part B
6 x 50 m sled pulls

There will be a 7AM class tomorrow morning due to Thursday being a holiday -
*No class on Thursday July 1/10*

3 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

% = 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

Peg said...

That picture looks more like your liver after a weekend of partying than it looks appetizing!

Sandra said...

hahaha Peg I was thinking it kind of looked like something you'd find in a barn.