WOD Monday March 29/10

5 sets of

3 Position Clean (floor, mid thigh, hang)

(thanks catalyst for the video)

3 Rounds for meters/reps

2 min rowing
60 sec rest
2 min KB swings
60 sec rest

*Reminder that CFK will be closed on Good Friday and will have "Open Gym" Time on Monday from 12-4 PM*


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)

*Most people (including myself) will be consuming 10g of CHO unless you have been told otherwise.*

Examples of CHO @ ~10g:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Sandra said...

Thank's again Dawson for posting the "Post WOD fuel" along with the added examples of CHO -very helpful.