WOD Monday July 11/11


Front Squat 5X5 or MAX

400M Sprint (Max)

rest 3 min

Row 500M (Max)

rest 3 min

Max Rep Pull Ups (3 attempts)

rest 3 min

50 Burpees for time (or 100 burpees for time)

*remember to stay hydrated throughout the day as it is meant to be very hot and humid!*

1 comment:

Unknown said...

Post WOD fuel WOMEN:

Above 16% - 20g PRO; 10g CHO
12-16% - 20g PRO; 20g CHO
Below 12% - 20g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 20g CHO
8 - 12% - 30g PRO; 25g CHO
Below 8% - 30g PRO; 30g 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