WOD Monday July 5/10

(Jen practicing her eastern medicine - watermelon will help cure shin splints! TRY IT!)

WOD


15 min to get your MAX Clean



5 Rounds for time

3 Clean and Jerks (70% of todays max)
100M Farmers Carry
200M Sprint
rest 90 seconds

(Compare to April 29/10)

1 comment:

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