WOD Tuesday March 16/10


3 rounds of
Planche Push Ups X 12
rest 60 sec
Pistols X 3 (each leg)

rest 3 min

AMRAP in 20 min with a partner

400M Run (While your partner runs you hold a plate over your head - 45#/25#)
If you set the plate down you and your partner do 5 Burpees each


Dawson said...

Post WOD fuel WOMEN:

Above 16% - 20g PRO;10g CHO
12-16% - 20g PRO; 20g CHO
Below 12% - 20g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 10g CHO
8 - 12% - 30g PRO; 25g CHO
Below 8% - 30g PRO; 40g CHO

% = body fat

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Crystal said...

ok, girls. I think its a date. Lets meet 6:15 thursday at the gym. some suggestions for place: Bella Bistro, Sakura for AYCE Sushi, Boston Pizza, Loyal Oarsman, East Sides... Anything look good?

Beth said...

Bella is great! I've been there twice recently and the food is great...

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