WOD Tuesday April 20/10


15 min to get your 1RM Overhead Squat

1 round of

In 6 minutes run 600 M and with the remaining time do AMRAP of 5 Burpees and 10 hollow rocks

AMRAP In 8 minuntes of

100M Sprint
3 Paralette Pass Throughs
10 Squats


Anonymous said...

Back to back six min wods then four minutes rest. How about I rest as long as I want after I finish the wods and go home bootylicious!

Andrew said...

What are you talking about anonymous ... get your head out of your ass tough shorts!

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; 30g CHO
Below 8% - 40g PRO; 50g 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

Unknown said...
This comment has been removed by the author.
Anonymous said...

Ash, you're awesome! What a great video!

Anonymous said...

You changed the wod posting loser...lol