WOD Thursday april 8/10


WOD

Part A

2 Deadlifts on the minute for 12 min
*use 50% of your 1 RM*

Part B

CFK Gone Bad (no SDHP)

3 Rounds for reps/calories

1 minute wall ball
1 minute KB swing (russian)
1 min box jump
1 min push press
1 min row

2 comments:

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; 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

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