WOD10 min to reach a 1RM Clean (full squat)
"The Squatting/Jumping Chief"
Max Rounds in 3 Min. of:
3 Cleans - Full Squat (135# / 95#)
6 Plyo Push-ups (hands leave the ground at the top)
9 Squat Jumps onto Box (24"/18")
Rest 1 minute. Repeat for 5 Cycles.
Complete as many rounds as possible in each cycle. Goal is to maintain that max number of rounds across the 5 cycles.
3 comments:
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)
This WOD lookes retarted hard...Fack
I like the new look of the Blog Andrew!
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