WOD
15 min to reach a MAX Deadlift
4 Sets for Time
3 Deadlifts (@ 85% of todays 1RM)
2 Rounds of:
4 Burpee Box Jump Overs
6 Push Ups
Rest 1 min between rounds
*Double Check Zen Planner as most reservations have been removed for some reason. Sorry about the inconvenience*
6 comments:
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
re-booked my lost reservations but zen thinks I'm 2 people,no idea how to fix that at my end. :)
Hey Andrew - that workout was really hard. Just wanted to let you know.
T.
Titia... When are the workouts not really hard?
hahhaha .. thanks T
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