WOD Monday Aug 9/10


MAX Clean and Jerk

5 Rounds of

3 min of
3 P.Clean and Jerk (60% of todays max)
7 Burpees
3 min rest


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:
approx 2 oz sweet potato or yams

Ellie said...

Maybe this advertising campaign will change the face of what's considered fit too...my best friend is 5'7, weighs about 110 and HATES to exercise, yet she constantly gets comments about how she must workout and take care of herself..HA!