WOD Monday November 22/10

(Kezia living her dream of being a firefighter, haha)

WOD


MAX Deadlift



"The Chief"

As many rounds as possible in 3 minutes

3 Power Clean (135#/95#)
6 Push Ups
9 Squats

rest 1 min

Repeat 5 times

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