WOD Wednesday December 15/10


(Always a gentleman first ... Kudos to you Eric. You are a lucky lady Michelle)

WOD


MAX Deadlift


1. Reverse Hypers X 20 X 3
2. GHD Sit Ups X 15 X 3
3. 50 Pull Ups for Time
4. 2 Rounds - 500M Row
                       25 Squats

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