WOD Monday May 10/10



(Shwartz's Smoked Meat from our trip to Montreal this weekend ... amazing)


WOD


Part A


4 sets of (Increase Weight each set)


1 Snatch
2 Overhead Squats
3 Rack Jerks


Part B


60 sec Double unders
60 sec rest
60 sec Box Jumps
60 sec rest
60 sec Burpees
60 sec rest
30 sec Double unders
30 sec rest
30 sec Box Jumps
30 sec rest
30 sec Burpees
30 sec rest
60 sec Double unders
15 sec rest
60 sec Box Jumps
15 sec rest
60 sec Burpees

4 comments:

Tom said...

Schwartz's....It looks like you got the extra fatty style too.....awesome!..I go there for smoked meat every time I go to Montreal

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)

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

Jessi said...

It was damn good shit!

Crystal said...

Not paleo or primal, but perfect for CFK. Enjoy!


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