WOD Monday July 18/11

Train heavy anywhere ...

WOD


Clean X 2 X 5 @ 75%
MAX Deadlift


3 Rounds


1 min Ground to Overhead (135/95)
rest 2 min


"Ground to overhead"can be - snatch, clean and jerk, power clean to push press etc ...)


*Due to the above average forecast temperatures and humidex advisory this week workouts will be weightlifting based with very short met-con components* Be sure to stay hydrated!

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...

Thank fuck.