WOD Monday June 6/11

Flipping Tires in a stylish Jean Jacket and Sunglasses courtesy of "EEL"

WOD


Back Squat - 2 RM


2 Rounds - 4 min clock


Sprint 200M
10 SandBag Lunges
Sprint 200M
AMRAP Sandbag Zercher Squats


rest 1 min


Sprint 200
25 Burpees

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

Titia said...

AWESOME photo! Go Lisabeth!