WOD Monday March 28/11

(Congrats Sam on breaking the 400lbs Squat barrier today!)


MAX Back Squat

5 Rounds

2 min work - 2 min rest

2 Clean and Jerk (75%) at start of round


AMRAP - 5 Box Jumps Overs
                10 KB Swings 


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

Unknown said...

That's HUGE Sam! Congrats on that!

Ellie said...

Way to go Sam!! Not too shabby.

Corey said...

Body weight goes down, strength goes up, I wouldnt want to set foot on the rugby pitch this season! Awsome lift buddy!

George said...

Incredible job Sammy!

Hayley B. said...

Ya i was thinkin u were lookin fit as hell today, good job Sam!

Foisy said...

Well done! Very impressive.

Anonymous said...

Thanks everyone!