Wod Thursday January 28/10

(Karen on her way down!)


Every minute on the minute do 2 Power Snatches (60% of 1 RM)
Continue for 10 min.

Rest 5 min

AMRAP in 10 minutes

10 Box Jumps
10 Hollow Rock


Linds said...

strict wod...still is a beauty though

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 20g CHO
12-16% - 30g PRO; 30g CHO
Below 12% - 30g PRO; 40g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 40g CHO
Below 8% - 40g PRO; 60g CHO

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Dawson said...
This comment has been removed by the author.
Dawson said...

What's the penalty for breaking? Restart that exercise? Ouch. Gonna be tough. I don't know if my hands will be able to hold onto the kettlebell after all the pull-ups.

Sandra said...

strict wod is right . . . I'll miss this one, day off.

Anonymous said...

Fabulous action shot, Karen! You're one powerful lady!!

Kacey said...

Great picture Karen!!! Very powerful! I'm not sure if my ripped up hand is going to live through this work out!

PW said...

Give that girl a chin guard next time we do cleans...lol

Mike said...

Fun stuff today! I swear that box got bigger.

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