WOD15 min to get a 1RM Deadlift
AMRAP in 12 minutes of
4 Deadlifts
8 Planche Push Ups
12 Toes To Bar
*I shouldn't have to keep writing this but if you sign up for a class you NEED TO ATTEND. You are taking a spot away from a member that will actually show up* DON'T SIGN UP IF YOU ARENT' COMING. If you aren't sure if you can make it DON'T SIGN UP!*
2 comments:
my rest day ...... I'm missing deadlifts :(
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
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