WOD Tuesday July 19/11

P6260076



Every minute on the minute for 10 minutes
Front squat x2 (75 - 80% 1RM)


Jerk 3x3 (70 - 75% 1RM)


21-15-9
KB Swings (32kg/20kg)
Box Jumps (30"/24")


Mystery "finisher"

1 comment:

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