WOD Monday February 28/11



3 X 2 @ 70%
2 X 2 @ 75%
2 x 2 @ 70 %
2 X 2 @ 75%
1 X 1 @ 80%
2 X 2 @ 75%

4 Rounds - 2 min between rounds

30 seconds ropes/tires
15 seconds rest
30 seconds box jumps (36"/24")
15 seconds rest
30 seconds KB swings
15 seconds rest
30 seconds burpees
15 seconds 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, yams, squash

Unknown said...

Awesome pic Jess!!!

Hayley B. said...

love that pic!

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