(Who is this Man on the Prowler?!?!?!)
WOD
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!*
3 comments:
Got me excited when I saw the Prowler!!!
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
gah! I remember that thing. ALMOST THE DEATH OF ME!
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