WOD Thursday May 27/10



Part A                                         
4 rounds:                                     
7 db thrusters                              
rest 30 secs                            
10 man makers            
rest 30 secs                 

Part  B
AMRAP 12 mins
250 m row
10 kte

6 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; 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

Dawson said...

There are a number of women at the gym that should be able to see themselves in that picture. Keep up all the hard work ladies!

Ginger said...

Hey D-man, remember how brutal doing that was in the eastern regionals last year??
All I could hear was some douche-bag yelling "run"!!

Dawson said...

Oh I feel her pain. I do remember some guy, who broke his toe with a 2.5# plate, yelling. Just can't put my finger on who it was though. Hmmm....

Andrew said...

The same guy that you will subconsciously hear yelling in your ear Friday evening ... RUN!!!!

Crystal said...

Dawson, just saw the forcast for your run today. 20 cm of snow????? Have fun my friend, hope you packed some long johns.