WOD Wednesday May 12/10

Congrats to Evan McNeely for finishing 2nd in an Ontario Cup mountain bike race this past weekend. Evan finished 2nd by only 3 seconds to the former and current National Champion.


Hang Clean (Max for Day)
80% x 1 x 3 

5 rounds for time

10 Toes to Bar
15 Unbroken KB Swings
20 Squats


Jessi said...

Congrats Evan!!!!
Well done!

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)

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

Unknown said...

Great job Evan!