WOD
Max Shoulder Press (15 min)
5 sets
45 seconds Double Unders
15 seconds rest
45 seconds Pull Ups
15 seconds rest
45 seconds Push Ups
15 seconds rest
*Saturdays Class will be held at Fort Henry!* Please sign up by Friday so we know if you are coming. THANKS!*
*Our very own Emily Murray is getting married soon! Come out this friday night to the Jack and Jill and show your support! Info is available at the gym!*
5 comments:
Post WOD fuel WOMEN:
Above 16% - 20g PRO;20g CHO
12-16% - 20g PRO; 30g CHO
Below 12% - 20g PRO; 40g CHO
Post WOD fuel MEN:
Above 12% - 30g PRO; 20g CHO
8 - 12% - 30g PRO; 40g CHO
Below 8% - 30g PRO; 60g 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
Two fruits if you ask me!
At least we have a banana and grapes Mr. Browne.
Big talk from the former CFUK union President
I am actually looking forward to this WOD today. Hopefully both of my arms will decide to show up for the shoulder press :)
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