WOD Monday January 31/11


WOD


A.Max Shoulder Press


B. 4 Rounds of


8 HandStand Push Ups
12 Strict Pull Ups
16 Burpees 


C. 40 GHD Sit Ups

3 comments:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 20g CHO
12-16% - 30g PRO; 30g CHO
Below 12% - 30g PRO; 40g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 40g CHO
Below 8% - 40g 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:
approx 2 oz sweet potato, yams, squash

Anonymous said...

Great pic, George!

PW said...

Yeah it is...too bad Burns is checking out your butt and not watching your form.