WOD Tuesday June 21/11


Power Clean + Power Jerk + Jerk - 65% X 2 X 5
Pull Ups - MAX Reps X 3 (2 min rest between attempts)


3 Rounds


3 min work/3 min rest


10 KB Swings
10 Ball Slams

2 comments:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 20g PRO; 20g CHO
12-16% - 20g PRO; 30g CHO
Below 12% - 20g PRO; 40g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 20g CHO
8 - 12% - 30g PRO; 40g CHO
Below 8% - 30g 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

Andrew said...

to the idiot that keeps putting the same stupid comment up anonymously, fuck off as it's pretty annoying. Thanks