WOD Tuesday April 5/11

(Caleb having some fun at CFKIDS!)


Back Squat 3X3@80%

A. 2 Rounds

1 min ropes
1 min side plank L
1 min sledge hits
1 min side plank R

B. With an 8 minute running clock

Row 500M
then AMRAP with the remaining time

6 Push Ups
8 Burpees
10 Squats


Dawson said...

Post WOD fuel WOMEN:

Above 16% - 20g PRO; 10g CHO
12-16% - 20g PRO; 20g CHO
Below 12% - 20g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 10g CHO
8 - 12% - 30g PRO; 25g CHO
Below 8% - 30g 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...

who does that to their poor kids hair

Ashley said...

I do, at his request. Poor kid has a Mom that supports and encourages individuality. What a shame!