WOD Tuesday March 30/10

Part A

3 Rounds of

Thrusters X 8
rest 30 seconds
30 Seconds L-Sit
rest 30 seconds

Part B

AMRAP in 10 min of

5 Unbroken Strict Pull Ups
10 Hollow Rock
15 Squats

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


Unknown 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; 30g CHO
Below 8% - 40g PRO; 50g 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

Jessi said...

Andrew, did you have to post the picture where I look most like a re-tard? haha fuck

Ty said...

Lol @ pic

Unknown said...

Hahaha!!! You look like the she-devil.