WOD Monday May 16/11

(Put the pics in the proper order :) ... They all happened after Glenna pushed the prowler)


MAX Deadlift

3 Rounds

1 min at each station

Ropes/Tire Hits
Pull Ups
Plank Holds (front,side,side)
Box Jumps (high)

1 min rest after completing all stations


Rob said...

I was so inspired after seeing Glenna last week. Couldn't wait to get on that sled! (No worries Glenna, I've been there too!)

Unknown said...

Gosh! Always soooo dramatic. Hahaha!

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

Kezia said...

Ya Glenna! So proud of your hard work! The best part was you still finished the workout!