WOD Monday December 6/10

(Spreading some Holiday cheer at the CF Christmas party on Saturday night ... )

WOD


MAX Clean


"CFK Gone Bad"


3 Rounds for Total Reps

1 min @ each station 

Wall Ball (20/14)
KB Swing (32kg/20kg)
Push Press (75/55)
Box Jump (24"/18")
Row

rest 1 min

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