WOD Monday June 7/10


WOD


Max Snatch for the day


Part A - 5 sets


5 Snatch Grip Deadlift (105% of snatch)
rest 30 sec
5 Weighted Box Jump (As high as possible)


Part B - 


200M Sprint X 5
rest 1 min between sprints

1 comment:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO;20g CHO
12-16% - 30g PRO; 30g CHO
Below 12% - 30g PRO; 40g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 40g CHO
Below 8% - 40g PRO; 60g 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