OLYMPIC WEIGHTLIFTING AND POWERLIFTING EXHIBITION
AMRAP in 7 minutes ofRow 1000Mas many Burpees as possible in the remaining timeAMRAP in 7 minutes of Run 800Mas many pull ups as possible in the remaining timeThese make no sense. How can you do amrap when you do burpees and pull ups with the remaining time?
As Many REPS as possible
Post WOD fuel WOMEN:Above 16% - 20g PRO; 20g CHO12-16% - 20g PRO; 30g CHOBelow 12% - 20g PRO; 40g CHOPost WOD fuel MEN:Above 12% - 30g PRO; 20g CHO8 - 12% - 30g PRO; 40g CHOBelow 8% - 30g PRO; 60g CHO% = body fatEat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.(PRO - protein; CHO - carbohydrate)Examples of CHO @ ~10g:approx 2 oz sweet potato or yams
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AMRAP in 7 minutes of
Row 1000M
as many Burpees as possible in the remaining time
AMRAP in 7 minutes of
Run 800M
as many pull ups as possible in the remaining time
These make no sense. How can you do amrap when you do burpees and pull ups with the remaining time?
As Many REPS as possible
Post WOD fuel WOMEN:
Above 16% - 20g PRO; 20g CHO
12-16% - 20g PRO; 30g CHO
Below 12% - 20g PRO; 40g CHO
Post WOD fuel MEN:
Above 12% - 30g PRO; 20g CHO
8 - 12% - 30g PRO; 40g CHO
Below 8% - 30g 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:
approx 2 oz sweet potato or yams
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