WOD Monday June 13/11


The Man, The Myth, The Legend

WOD


Max Back Squat


3 Rounds


3 Power cleans (50%-60%)
6 Push Ups
9 Squats


Reverse Hypers X 12 X 3

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

Ellie said...

He IS a myth..I haven't seen him in months!!