WOD Monday January 24/11

(Who is this Man on the Prowler?!?!?!)


A. MAX Back Squat

B. 3 Rounds for time

20 DB Lunge (40#/25#)
20 DB Power Jerk (40#/25#)
20 Sit Ups

C. Reverse Hypers X 20 X 2

*Reminder - Door will be locked at the beginning of class so be on time and ready to start training!*


Anonymous said...

Got me excited when I saw the Prowler!!!

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; 25g CHO
Below 8% - 40g PRO; 40g 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, yams, squash

Kaitlin said...

gah! I remember that thing. ALMOST THE DEATH OF ME!