day 1/45
1. start with 40% of your OHS 1RM; on the minute for as many minutes perform 5 OHS and add 10 lbs per minute; how many minutes can you go?rest 5 minutes
2. 30 man makers for time (35#/20# DB's per hand)
man maker - db's held at sides, drop into push up burpee, hold top of plank position and perform 1 arm rows per hand with elbows high, kick feet into db dead lift position, then hang squat clean thruster the db's, bring db's back to sides and repeat sequence
rest 5 minutes
3. 15 sec row intervals - 45 sec rest x 5 - what is the lowest average time per 500 m you can get on the screen in the 15 sec intervals?
post OHS minutes and weights, man maker time and low time for row to comments
post wod fuel male:
above 12% - 35g prot/20g carb
8-12% - 35g prot/35g carb
below 8% - 35g prot/50g carb
post wod fuel - female:
above 16% - 25g prot/20 g carb
12-14% - 25g prot/30 g carb
below 12% - 25g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
next comp - Nov 14th/15th
**In the pic, this is Trey from Trak fitness... Not too bad of form for someone who has no experience with this type of training... I think he finished with 259 pts
