(Jess trying to do her best UFC pose ... you can see the fear in my eyes)
WOD
5 Sets of
Deadlift 5-7 Reps (As heavy as possible to complete 7 reps unbroken in round 1)
rest 30 seconds
15 Parallette shoot throughs
rest 90 seconds
3 minute break
3 rounds of
500M Row
15 Pull Ups
rest 2 minutes between rounds
*HAPPY BIRTHDAY to our very own Jeff Dawson! Jeff has the regionals coming up so stay tuned for a very special birthday WOD in early June!*
7 comments:
Smart money is on Jessi, how many times did she make you tap the other week??
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)
Examples of CHO @ ~10g:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato
He taps on a daily basis... I could smell his fear!!
Happy Birthday Dawson!!
Happy Birthday Dawson ... lookin' forward to your birthday WOD
Happy Birthday Dawson :)
Happy birthday Fruit Cake!!
Happy Birthday Dawson!!! Can't wait for your BDAY WOD!
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