WOD Monday July 25/11

The CF KIDS getting in on the prowler fun!


WOD


Deadlift - MAX


5 Rounds


amrap in 3 min/1 min rest


3 Power Cleans 
6 Push Ups
9 Squats

2 comments:

SamuraiMark said...

Blast ... one of my favourites. And I'll miss it. *strongsad*

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