For total working time (subtract 2:15 from final clock time):
7 muscle ups (sub=3 pull ups & 3 ring dips per MU)
10 hang power clean 135/95
rest 90 seconds
10 pistols 5 left/5 right
rest 45 seconds
50 Double Unders (sub 150 singles)
50 ABMAT situps
25 Double Unders (sub 75 singles)
25 ABMAT situps
**Level 2 can do GHD situps for extra challenge
Great point out from Ari. A nice review of the impact of excess carbohydrates and how to Dial in Your Carb Intake. Mark’s “sustaining” carb intake is still a bit much for me. Once your body shifts to efficient use of fat as a readily available food source, then replacing carbs with fat won’t necessarily lead to more weight loss. I generally run in the 50-100g range in Mark’s carb curve. I balance carb intake with my workouts: longer metcons = more carbs post WOD. If I’m doing primarily heavy lifting, then i’m near ketogenesis (30-50g carbs). These are just estimates, but I can really tell when i need to up my intake of veggies. Keep in mind that 50g carbs in the form of veggies can be a lot of veggies. It’s still a lot of food.
LIVE STRONG AND LEAN!!!