WOD Thursday July 22/10

*Congratulations to EVAN MCNEELY for WINNING the CANADIAN XC MOUNTAIN BIKE NATIONALS this past weekend!*


5 Sets @ 65%

3 Position Clean + Jerk
After your Jerk immediately do 3 box jumps as high as possible

4 Rounds with a partner 

15 Strict Pull Ups
Row (Row until your partner completes their 15 Pull Ups)


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; 30g CHO
Below 8% - 40g PRO; 50g 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...

Can you turn that into a handstand?

Andrew said...

everything needs to become a handstand to be cool !!