WOD Thursday July 15/10

(Hard work at its finest)


Max Shoulder Press (15 min)

5 sets

45 seconds Double Unders
15 seconds rest
45 seconds Pull Ups
15 seconds rest
45 seconds Push Ups
15 seconds rest

*Saturdays Class will be held at Fort Henry!* Please sign up by Friday so we know if you are coming. THANKS!*

*Our very own Emily Murray is getting married soon! Come out this friday night to the Jack and Jill and show your support! Info is available at the gym!*


Unknown said...

Post WOD fuel WOMEN:

Above 16% - 20g PRO;20g CHO
12-16% - 20g PRO; 30g CHO
Below 12% - 20g PRO; 40g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 20g CHO
8 - 12% - 30g PRO; 40g CHO
Below 8% - 30g PRO; 60g 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

P Dizzle said...

Two fruits if you ask me!

Unknown said...

At least we have a banana and grapes Mr. Browne.

Andrew said...

Big talk from the former CFUK union President

Crystal said...

I am actually looking forward to this WOD today. Hopefully both of my arms will decide to show up for the shoulder press :)