WOD Wednesday March 17/10

2 Position Clean (floor and mid thigh)
65% of your 1 RM for 5 sets

(Please watch video for demonstration - video courtesy of catalyst athletics)

3 Rounds of

Clean Deadlift X 5 (110% of your best clean)
Rest 30 seconds
Box Jumps X 10 (40"/27") immediately followed by a 400M sprint
rest 90 seconds


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)

Crystal said...

I am tapping out for the rest of the week. See the ladies tomorrow at 6:15 for dinner.

Kacey said...

Well you have to take it easy for your big week-end! See you tomorrow! I'll be the sweaty red person ready to eat!!