WOD Tuesday June 7/11


Clean sequence (60-80%)

4 Rounds - 45 sec work - 15 sec rest at each station

Paralette Pass Throughs
Power Cleans (135#/85#)
Tire Flips (225#)


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

Dawson said...

Kezia always having to be dramatic. I thought only people who trained hard could rest their hands on their knees :) Hahaha

Kezia said...

haha!!! Maybe if I took my shirt off like someone I know every time the going got tough I would have more creditability around the gym hahaha

Andrew said...

you may also gain credibility by spelling the word "credibility" correctly ...

Dawson said...

You're more than welcome to take your shirt off any time!!! Hahaha.

kezia said...

Hahaha!!! Pretty sure no one is gunna give a shit how I spell things if I take my shirt off haha!!! Also, just for fun... I do have an honours degree in English :s hahaha!!

Dawson said...

I wouldn't brag about that too much Kezia. Hahaha.