Get down…then get back up. Wed July 21st

Wednesday’s Warmup

Dynamic joint warmup (left side of board)
3 sets of:
5 pushups, 10 mountain climbers, 10 second plank hold

2 sets of 10 Hip Extensions

Wednesday’s WOD (Biggest Loser July WOD)
150 Body builders for time
If you did NOT do Tuesday’s WOD, then you must do 175
If you stop in the standing position for more than 10 seconds at
any given time (between 2 reps, not cumulative), your time will not
count towards the Biggest Loser score

Bodybuilder:
-Start standing w/full hip extension
-Drop and kick feet out to plank position (pushup position)
-Pull feet back in
-Jump and clap hands over head
Standards:
-Feet must leave ground at top
-Full hip open at top
-Must clap overhead (ears visible in front of arms)
-Arms locked out in plank
POST WOD NUTRITION (courtesy of OPT)
male:
above 12% body fat – 30g prot/0g carb
8-12% body fat- 30g prot/10g carb
below 8% body fat- 30g prot/20g carb

female:
above 16% body fat- 20 g prot/0 g carb
12-14% body fat- 20 g prot/8 g carb
below 12% body fat- 20 g prot/12 g carb

eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

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Checkout Nicole, featured in a special “Spirit of the Games” post. She was a top contender for the award!
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LIVE STRONG!!!

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