WOD Tuesday June 8/10


WOD


3 sets 
10 RM Pendlay Rows
-5% set 2
-10% set 3


Click here for a demo of the pendlay row



3 min Double unders
3 min Paralette Pass Throughs
3 min Pull Ups
2 min Double unders
2 min Paralette Pass Throughs
2 min Pull Ups
1 min Double Unders
1 min Parelette Pass Throughs
1 min Pull Ups

4 comments:

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

Dawson said...

Hey! Nice photo! Hopefully that'll get people wondering about CFK!

P Dizzle said...

Hey D-Man...next time you see Tait ask him about CFUK, we have to stand united and strong...lol

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