WOD Monday February 8/10


AMRAP in 10 min of

5 Front Squats (95#/65#)
10 unbroken DB Push Press (40#/25#)

Rest 5 min

Tabata Couplet

Planche Push Ups

*After last Tabata do AMRAP in 2 min of Double Unders*


PW said...

I think we may need to perform an exorcism next time Harmer does that wod...lol

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)