WOD Monday March 7/11



(Behdad Salimi - Iran - Breaks the snatch world record @ 214kg (470.8lbs) !!!)

WOD


MAX Deadlift


5 Rounds


Amrap in 2 min - 2 min rest


5 Box Jumps Overs
10 KB Swings

2 comments:

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:
approx 2 oz sweet potato, yams, squash

Anonymous said...

The commentary before the lift is saying "Salimi's pre-lift meal consists of 500 ml's of virgin blood, goat balls, and Balkan style yogurt".