*Congratulations to EVAN MCNEELY for WINNING the CANADIAN XC MOUNTAIN BIKE NATIONALS this past weekend!*
WOD
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)
3 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; 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
Can you turn that into a handstand?
everything needs to become a handstand to be cool !!
Post a Comment