WOD Tuesday May 3/11


WOD


Clean and Jerk - Triples up to 75% (Wave)


5 Rounds


45 sec on, 15 sec rest for each exercise


Deadlifts (225/135/95)
Farmers Carry (HEAVY)
Rowing
Man Makers

2 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...

That is the best picture I have ever seen!