WOD Monday May 30/11


Deadlift - MAX


WOD


20 Deadlift - (50-60% of todays 1RM)
Sprint 400M
15 Deadlift
Sprint 400M
10 Deadlift 
Sprint 400M

7 comments:

SamuraiMark said...

I hate missing Max Deadlift day.

Beth said...

This looks like an awesome work out .... after the Hill WOD on Sat. my legs will be quivering for days!

PW said...

That's what he said Beth ;-)

Dawson said...

Ahhh... Nice to see Glenna upright. Hahaha

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

Ellie said...

whoa Dawson..are you saying you're used to seeing Glenna horizontal? Does Mar know about this? You should clarify stuff, jeez.

Ash said...

That was my first crossfit session.. EVER! and I loved it. I could've done better.. much better, though :P
Thanx guys. Your'e gonna see more of me :-)