WOD Monday April 5/10

(Young or old, if you don't listen I will push you)


15 min to find your 1RM Back Squat

3 rounds for time

8 Back Squat (60% of your 1RM)
400M Run



Foisy said...

I'm sure she deserved it. :) haha

Unknown 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)

*Most people (including myself) will be consuming 10g of CHO unless you have been told otherwise.*

Examples of CHO @ ~10g:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Peg said...

Soooooo, you're calling me old, are you Burns? Why don't you show the picture that followed that one and let folks really know what transpired!

PS Don't forget I can deadlift you, Andrew.