WOD Wednesday February 17/10

Overhead Squat


Strict Rowing "Helen"

3 Rounds for time

400M Row
21 KB Swings (24kg/16kg)
12 Strict Pull Ups


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)

Titia said...

Go Ashley!! Too bad your face is turning purple...

Ash said...

Wow it looks like my face is about to explode!!! That 65 lbs is heaavvvvvy.

Anonymous said...

This is a picture of a woman working really HARD! So purple is good! She looks amazing!