(Real men wear tight, 3/4 sleeve shirts?)
WOD
Clean Complex
1 Deadlift
1 Power Clean
1 Front Squat
1 Clean
Do the heaviest set you can - you have 25 sec to complete the complex
4 Rounds :
Every 5 min you must
Row 500M
3 Cleans
Your score is your heaviest 3 cleans completed in the allotted time
5 comments:
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
Sammy...you're looking like a machine buddy!
Real men wear tight 3/4 length shirts and have lower back trap stamp tattoo's! no homo??
I hear Marvin Hagler is coming out of retirement for a shot at this man.
Has Jessi been cheating on her paleo and sneaking booze during her lunch breaks...lol
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