WOD Thursday July 28/11

4 Rounds


30 Meter Prowler Push
15 KB swings
30 Meter Prowler Push
15 KB Presses (each arm)

3 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

Anonymous said...

Congrats to Dawson who pulled a very heavy 530 lbs on his deadlift, good job D. Haird

Dawson said...

Thanks Haird! I'm sure it'll be passed in no time.