WOD Tuesday July 20/10

(I think I posted this pic before but it is so good I had to use it again! Well done Steve!)


15 min to reach a MAX Deadlift

4 Sets for Time

3 Deadlifts (@ 85% of todays 1RM)
2 Rounds of:
4 Burpee Box Jump Overs
6 Push Ups 

Rest 1 min between rounds

*Double Check Zen Planner as most reservations have been removed for some reason. Sorry about the inconvenience*


Unknown said...

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

Sandra said...

re-booked my lost reservations but zen thinks I'm 2 people,no idea how to fix that at my end. :)

Ellie said...

Hey, does anybody want to go for a hike at Frontenac Park this Sunday?
Email me at Esteele@xplornet.ca or call me @ 613-372-3622 and we'll set something up to carpool from the gym if people want to.

Unknown said...

Hey Andrew - that workout was really hard. Just wanted to let you know.

Unknown said...

Titia... When are the workouts not really hard?

Andrew said...

hahhaha .. thanks T

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