"Lookin' for double dutch partners, please apply within."WOD
Split Jerk
3-2-1-1-1
10 Rounds of
2 Power Clean and Jerks (75% of your 1RM)
Row 200M
rest 30 seconds
Split Jerk
3-2-1-1-1
10 Rounds of
2 Power Clean and Jerks (75% of your 1RM)
Row 200M
rest 30 seconds
1 comment:
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)
Post a Comment