WOD Monday November 15/10

(Congrats on all your races this past weekend ladies ... It was fun being there to watch! thanks!)


Shoulder Press

5X5 or 3X5


400M Farmer Carry
3 Rounds of
10 Burpees
20 KB Swings (24kg/20kg)
400M Farmers Carry


3 sets

Reverse Hyper X15

GHD Situps X 15


Unknown 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:
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

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