WOD Thursday February 11/10


(Snatch Balance)

WOD

Weighted Pull-Ups

1-1-1-1

5 Rounds for MAX Load

3 Power Snatch
2 Snatch Balance
1 Snatch

Rest a Max of 3 min between rounds

10 comments:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 10g CHO
12-16% - 30g PRO; 20g CHO
Below 12% - 30g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 10g CHO
8 - 12% - 40g PRO; 25g CHO
Below 8% - 40g PRO; 40g CHO

% = body fat

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

(PRO - protein; CHO - carbohydrate)

Dawson said...

Andrew... You gonna make that little noise & fist pump too?

Andrew said...

If I could Snatch Balance 379.5 lbs I would be doing that fist pump haha

Andrew said...

Dawson 1346
Ash 1724
Jaime 2700
Martha 2210
El 2043
Linds 2219
Mike 2219
Harmer 2519
Anne Marie 2030
H Harmer 2708
Tom 2130
Stella 2410
Sandra 2443
Foisy 1645
Rory 1510
Crystal 2100
Kacey 2436
Titia 2532
Tanya 2559
Leah 2600
Sheila 2703
Serena 2006
Kari Lyn 2816
Beth 2705

PW said...

I love the money the republic of china puts into their programs.

Dawson...the fruit burns has been practicing that fist pump in the mirror since he saw the video.

Miller said...

LOVE the fist pump

Andrew said...

Miller! Glad to see you still check the blog ;)
I hear you will be able to see that fist pump first hand soon ... not in china but close! is this true?

Dawson said...

I thought you still had to train at the gym to comment on this page. Hey wait a sec... Perry still comments. I guess it's ok for you too Miller

Miller said...

hahahahaha ouch! old "pdubbbu" is not going to be impressed with that comment d-man...but thanks for your permission to still comment...and yes andrew i still check the wods!! its habitual now...and thats right dubai fell through the cracks sooo gangbuk-seoul here i come!!!u ever go there when you were over there?

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