WOD Thursday April 22/10


Part A

3 Sets of

6-8 Thrusters
rest 60 seconds
15 Shoot Throughs
rest 60 seconds

Part B

3 Rounds

500 meter row
rest 2 min

*Reservations for class must be cancelled at least 24 hrs in advance to give others adequate time to register. This change has been made to Zen Planner. Thanks for your understanding*


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; 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)

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

Sarah said...

One hour later... I finally dont feel pukie from those 500m sprints...

Michaela said...

Hahahaha tied shoelaces! This is the kind of immature fun we have at CFK :)

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