WOD Tuesday January 18/11

(Did he use a stool to get up that high?)


Snatch Deadlift 5 x 5

Weighted Pull Up 3 x 3

GHD Sit Ups X 40

Reverse Hypers X 15 X 3

One Round

500M Row
50 Box Jumps
50 Double Unders


Unknown said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 20g CHO
12-16% - 30g PRO; 30g CHO
Below 12% - 30g PRO; 40g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 40g CHO
Below 8% - 40g 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, yams, squash

Anonymous said...

who is that?!

Anonymous said...

Its your mother!

Anonymous said...

My mother? That haircut is an awfully avant-garde style for a middle aged woman.

Anonymous said...

I bet she actually meant to go to here CrossStitch class, but typed it wrong into the GPS. Oh, technology, you so crazy!